Tilapia with Tomato, Bell Pepper, and Snap Peas

Tilapia with Tomato, Bell Pepper, and Snap Peas
Staff Writer
Tilapia with Tomato, Bell Pepper, and Snap Peas

Will Budiaman

Tilapia with Tomato, Bell Pepper, and Snap Peas

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.

2
Servings
369
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3  Tablespoons  olive oil
  • Two 1/2-pound tilapia fillets
  • Sea salt and freshly ground black pepper, to taste
  • shallots, sliced thinly
  • 1/2  Pound  snap peas, trimmed
  • 1/4  Cup  sliced cremini mushrooms
  • orange bell pepper, seeded and julienned
  • 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.

Nutritional Facts

Total Fat
30g
43%
Saturated Fat
5g
21%
Cholesterol
72mg
24%
Carbohydrate, by difference
2g
2%
Protein
24g
52%
Vitamin B-12
3µg
100%
Vitamin K (phylloquinone)
16µg
18%
Calcium, Ca
14mg
1%
Choline, total
12mg
3%
Fiber, total dietary
1g
4%
Folate, total
12µg
3%
Iron, Fe
2mg
11%
Magnesium, Mg
29mg
9%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
239mg
34%
Selenium, Se
10µg
18%
Sodium, Na
95mg
6%
Water
105g
4%
Zinc, Zn
5mg
63%

Tilapia Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Tilapia Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Tilapia Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.