Tilapia with tomato salsa Health Partners:

Tilapia fillets are pan-fried until golden brown and served with a fresh salsa made from roasted tomatoes, serrano peppers, lime and cilantro.

Cooking time: 40 minutes

Servings: 4


  • 1 pound tomatoes, peeled, rinsed and quartered
  • 1/2 cup finely chopped yellow onion
  • 2 serrano or other chiles, finely chopped
  • 3 cloves of garlic, peeled and minced
  • 3 teaspoons vegetable oil, divided
  • 1/4 teaspoon Kosher salt
  • 1 tablespoon fresh lime juice (about 1/2 lime)
  • 1/4 cup fresh cilantro leaves, chopped
  • 4 tilapia fillets (or any cheap white fish)


  • Preheat oven to 450°F.
  • To make tomatillo salsa (canned tomatillo salsa can be used instead of fresh):
  • Prepare the tomato by removing the skin from the smooth green skin of the tomato. Wash the tomatoes with hot water and cut into quarters.
  • Put the peeled tomatoes, onion, chili pepper, garlic and 1 teaspoon of oil into the baking pan, mix well and transfer to the oven. Roast for about 20 minutes until the tomatoes are soft and dark green. Set aside to cool.
  • Transfer the tomatillo mixture to a blender. Add salt, lime juice and cilantro and puree.
  • To prepare the tilapia:
  • Place the pan on the stove over high heat. When it is hot, carefully add 2 teaspoons of oil.
  • Place the tilapia fillets in the pan, waiting about 30 seconds between fillets. Cook for about 5-6 minutes until golden brown on both sides. Heat the fish to an internal temperature of at least 145°F.
  • Transfer the tilapia to a serving plate and top with a generous amount of salsa. Serve immediately.

Recipe and photo courtesy of What’s Cooking. USDA Mixing Bowl.

Nutrition information

Amount per serving



Total fat 6 g
Saturated fats 1g:
Trans Fat
Cholesterol 48 mg
Sodium 196 mg
Total carbohydrates 9 g
Dietary fiber 2 g
Sugars 5 g
Added sugars 0 g
Proteins 23 g
Vitamin D 3 mcg
Calcium 32 mg
iron 1 mg
Potassium 595 mg

*Percent daily values ​​are included where available. They are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your caloric needs.

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