Nutrition balance score
Great
Glycemic Index
31
Low
Glycemic Load
2
Low
Nutrition per serving
Calories253.6 kcal (13%)
Total Fat16.5 g (24%)
Carbs5.7 g (2%)
Sugars2.9 g (3%)
Protein22.4 g (45%)
Sodium566 mg (28%)
Fiber1.5 g (5%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
tilapia
for the
2 tablespoonsolive oil
1.5 poundsfresh tilapia
cut into 3 or 4 fillets
salt
pepper
Tomato Basil Sauce
For the
2 tablespoonsolive oil
½ teaspooncrushed red pepper flakes
optional
2 clovesgarlic
finely minced
1 pintcherry tomatoes
sliced in half
1jalapeño
small, sliced
¼ cupvegetable stock
½ cupfresh basil
finely chopped
2 tablespoonsfresh lemon juice
½ teaspoonfresh lemon zest
salt
black pepper
fresh ground
1 Tbspcapers
Instructions
Step 1
For the Tomato Basil Sauce:
Step 2
1. Heat oil in a large saute pan over medium heat. Add crushed red pepper flakes and garlic and saute for 1 minute, or until garlic is fragrant.
Step 3
2. Add the cherry tomatoes and jalapeño and cook, stirring occasionally, until they’re soft and blistering, but still hold their shape, about 12 minutes. Add in the vegetable stock, stir, and allow the mixture to come to a light simmer.
Step 4
3. Stir in the basil, lemon juice, lemon zest, salt, and pepper and cook for 2 minutes. Transfer the sauce into a large bowl and set aside for later
Step 5
For the Tilapia:
Step 6
1. Heat oil in the same pan over medium heat. Season both sides of fish with salt and pepper. Place tilapia fillets in the oil and cook until golden brown, about 3 minutes on both side, until it’s cooked through.
Step 7
2. Pour the tomato basil sauce over the fish and reheat quickly. Serve all at once at once with additional chopped basil and rice, or cauliflower rice, or zucchini noodles. Enjoy! ♥︎
