Add pizzazz to the dinner table with this low-calorie Italian favorite. Tilapia fillets are covered with a chunky topping of kalamata olives, diced tomatoes, and red onion.
- Makes: 4 servings
- Start to Finish: 25 mins
pound fresh or frozen skinless tilapia fillets
tablespoon olive oil
cloves garlic, minced
14 1/2 ounce can diced tomatoes, undrained
teaspoons dried oregano, crushed
teaspoon crushed red pepper
cup pitted Kalamata olives
tablespoon capers, drained (optional)
tablespoons coarsely chopped fresh Italian (flat-leaf) parsley
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt. Set aside.
- In a large skillet cook onion in hot olive oil over medium heat for 8 minutes or until tender, stirring occasionally. Stir in garlic, tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes.
- Add olives and capers to sauce. Top with tilapia fillets. Return sauce to boiling; reduce heat. Cook, covered, for 6 to 10 minutes or until fish flakes easily when tested with fork. Remove fish. Simmer sauce, uncovered, for 1 to 2 minutes more to thicken. To serve, spoon sauce over fish. Sprinkle with parsley.
Nutrition Facts (Tilapia Puttanesca)
- Per serving:
- 182 kcal cal.,
- 6 g fat
- (1 g sat. fat,
- 1 g polyunsaturated fat,
- 3 g monounsatured fat),
- 56 mg chol.,
- 431 mg sodium,
- 8 g carb.,
- 2 g fiber,
- 4 g sugar,
- 24 g pro.
- Percent Daily Values are based on a 2,000 calorie diet