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Pan-Seared Tilapia with Tomato-Olive Sauce

QUICK FACTS

  PREPARATION TIME
10 min (for 4 serves)

 
  COOKING TIME
20 min (for 4 serves)
  DINNER
Fish
 

SUMMARY

 

Try this delectable dish tonight, pan-seared tilapia fillets pairs nicely with tomato-olive sauce. It provides the body with good amounts of protein and antioxidants.

INGREDIENTS

1,500 g
  tilapia fillets, raw
6.00 tomato (1,002 g)
  tomatoes, chopped
150 g
  olives, chopped
3.00 onion (267 g)
  onion, chopped
6.00 clove (18 g)
  garlic, minced
600 g
  dry white wine
0.75 cup (20 g)
  mixed fresh herbs, chopped
9.00 tablespoon (122 g)
  olive oil
3 g
  sea salt
3 g
  black pepper, ground
 

METHOD

1. Lightly season tilapia fillets with salt and pepper.

2. Heat 2 tablespoons oil in a non-stick pan over medium-high heat. Add fish and cook until browned on both sides, about 5 to 7 minutes on each side. Remove from heat. Set aside.

3. In a saucepan, heat remaining oil over medium-high. Stir-fry onion and garlic until fragrant. Add tomatoes, olives, wine and herbs. Cook for 7 to 10 minutes.

4. Serve tilapia fillets topped with tomato-olive sauce.

  NUTRITIONAL PANEL
Per Serve
Energy:
1,040.1 kJ  (248.6 kcal)
Protein:
24.9 g
Total Fat:
8.2 g
-Saturated:
3.5 g
-Mono-Unsaturated:
3.9 g
-Poly-Unsaturated:
1.4 g
Total Carbs:
3.8 g
-Complex Carbs:
0.6 g
-Sugar:
3.2 g
Fibre:
2.3 g
Water:
247.7 mL
Alcohol:
4.7 g
Cholesterol:
70.0 mg
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