Tilapia with Warm Olive Salsa

Here’s another great way to prepare fish. I like to serve mine with a ton of garlic-y green beans but a side salad or warm quinoa pilaf would be great as well (in addition to the veggies, of course!). I happened to have large Feta cheese stuffed green olives at home so that is what I used and I loved the extra flavor it added.

Tilapia with Warm Olive Salsa Recipe

Ingredients

  • Cooking spray
  • 1 cup chopped tomato (about 1/3 pound)
  • 12 small pimiento-stuffed olives, chopped
  • 2 tablespoons chopped fresh parsley
  • 1 1/2 teaspoons chopped fresh oregano, divided
  • 4 (6-ounce) tilapia fillets, rinsed and patted dry
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 lemon wedges (optional)
  • 1 tablespoon extra-virgin olive oil (or grapeseed oil)

Directions

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomato; cook 1 minute or until thoroughly heated. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm.

2. Wipe pan dry with a paper towel; return pan to medium-high heat. Re-coat pan with cooking spray. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.

Nutritional Information

Amount per Serving – serves 4 (keep in mind each serving is for 6 oz. of fish, in case your filets are smaller)

  • Calories: 218
  • Calories from fat: 32%
  • Fat: 8g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 1.1g
  • Protein: 34.8g
  • Carbohydrate: 3.1g
  • Fiber: 1g
  • Cholesterol: 85mg
  • Iron: 1.4mg
  • Sodium: 485mg
  • Calcium: 36mg

Cooking Light Fresh Food Fast
2009

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