Friday, August 23, 2013

Healthy Recipe of the Week - Tomato Braised Tilapia

If you're trying to go healthier and want to add more fish to your diet, tilapia is a light, white fish that is easy-to-buy and easy on the wallet!  The one issue I have with tilapia is it tends to lack flavor on its own.  I've tried various rubs and seasoning combinations, but came across this dish in Taste of Home magazine, and we just loved it!

The flavor of seasonings with tomatoes and onions permeates the fish very well, and serving it in the sauce gives added flavor to each forkful.  Serve it with a rice dish or couscous, and a side of fresh seasoned veggies. Fabulous!

Savory Tomato Braised Tilapia

  • 4 tilapia fillets
  • 1/4 teaspoon seasoned salt (I just used sea salt)
  • 1 Tbsp. lemon juice 
  • 2 Tbsp. olive oil
  • 2 small red onion, chopped
  • 1 can (10 oz.) diced tomatoes and green chilies, undrained (I used chopped fresh tomatoes instead, which I highly recommend)                   
  • 3/4 cup roasted sweet red peppers (these can be skipped if you're in a pinch and don't have them on hand)                   
  • 1/2 cup chicken broth
  • 1/4 cup tomato paste
  • 1 tsp. garlic powder
  • 1 tsp. dried oregano

1. Sprinkle fillet with salt; drizzle with lemon juice. 

2. In a large skillet, heat oil over medium-high heat. Add the onion; cook and stir until tender. Add the next six ingredients; cook and stir for 2-3 minutes longer.

3. Place fillets over the tomato mixture; cook, covered, 6-8 minutes or until the fish flakes easily with a fork.

Have a happy day!

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