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Tilapia with Tomato, Bell Pepper, and Snap Peas Recipe
Jul 06, 2012 @ 10:33 AM
Posted by
Daily Value: 44%
Servings: 2
High-Protein, High-Fiber, Low-Carb
Dairy-Free, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 882Daily Value: 44%
Servings: 2
High-Protein, High-Fiber, Low-Carb
Dairy-Free, Gluten-Free, Wheat-Free
| Fat | 31g | 48% |
| Saturated | 6g | 31% |
| Carbs | 31g | 10% |
| Fiber | 10g | 39% |
| Sugars | 14g | 0% |
| Protein | 124g | 248% |
| Cholesterol | 283mg | 94% |
| Sodium | 1997mg | 83% |
| Calcium | 365mg | 36% |
| Magnesium | 289mg | 72% |
| Potassium | 2849mg | 81% |
| Iron | 11mg | 61% |
| Zinc | 4mg | 25% |
| Vitamin A | 9953IU | 199% |
| Vitamin C | 187mg | 311% |
| Thiamin (B1) | 1mg | 36% |
| Riboflavin (B2) | 1mg | 37% |
| Niacin (B3) | 25mg | 127% |
| Vitamin B6 | 2mg | 86% |
| Folic Acid (B9) | 326µg | 82% |
| Vitamin B12 | 9µg | 149% |
| Vitamin D | 18µg | 4% |
| Vitamin E | 8mg | 40% |
| Vitamin K | 557µg | 697% |
| Fatty acids, total monounsaturated | 18g | 0% |
| Fatty acids, total polyunsaturated | 5g | 0% |
Have a question about the nutrition data? Let us know.
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Will Budiaman
I created a colorful medley of seasonal vegetables that's as much a feast for the eyes as it is for the palate. The key to this simple dish is not to overcook the tilapia and to keep the vegetables crisp-tender. You can feel free to substitute whatever vegetables you prefer.
Click here to see Tasty Tilapia Recipes for Any Night of the Week.
INGREDIENTS
- 3 tablespoons olive oil
- Two 1/2-pound tilapia fillets
- Sea salt and freshly ground black pepper, to taste
- 2 shallots, sliced thinly
- 1/2 pound snap peas, trimmed
- 1/4 cup sliced cremini mushrooms
- 1 orange bell pepper, seeded and julienned
- 1 beefsteak tomato, chopped
- Juice of 1/2 lemon
- 10 basil leaves
DIRECTIONS
Heat 2 tablespoons of the olive oil in a 10-inch skillet over high heat. Season the fillets generously on both sides with salt and pepper. Cook one at a time until golden, about 1 ½ minutes per side. Remove from the heat and set aside. To the same pan, add the remaining olive oil and reduce the heat to medium.
Add the shallots and cook until golden brown, about 2 minutes. Add the snap peas and cook for 1 minute. Season generously with salt and pepper. Add the remaining vegetables in order, one by one, cooking each for 1 minute and seasoning generously with salt and pepper before adding the next.
Remove from the heat and coat the vegetables with the lemon juice. Top with the basil leaves, and allow them to wilt slightly before serving with the fish.
Recipe Details
Servings: 2Total time: 30 minutes
Cuisine: American
