4
1 rating

Tilapia with Tomato, Bell Pepper, and Snap Peas

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.

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.

Nutritional Facts
Servings2
Calories Per Serving857
Total Fat31g47%
Sugar14gN/A
Saturated6g31%
Cholesterol283mg94%
Protein120g100%
Carbs28g9%
Vitamin A188µg21%
Vitamin B129µg100%
Vitamin B62mg78%
Vitamin C165mg100%
Vitamin D18µg4%
Vitamin E7mg35%
Vitamin K72µg89%
Calcium161mg16%
Fiber8g32%
Folate (food)246µgN/A
Folate equivalent (total)246µg62%
Iron7mg40%
Magnesium215mg54%
Monounsaturated18gN/A
Niacin (B3)24mg100%
Phosphorus1108mg100%
Polyunsaturated4gN/A
Potassium2512mg72%
Riboflavin (B2)0.6mg33.9%
Sodium2115mg88%
Thiamin (B1)0.5mg34.1%
Zinc3mg19%