Tilapia with tomatillo salsa | HealthPartners

Tilapia fillets are pan-fried till golden brown and served with a contemporary salsa made out of roasted tomatillos, serrano peppers, lime and cilantro.

Cook Time: 40 minutes

Servings: 4


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


  • Preheat the oven to 450°F.
  • To make the tomatillo salsa (canned tomatillo salsa can be utilized as a substitute of contemporary):
  • Prepare the tomatillos by peeling again the husk from the graceful inexperienced tomatillo pores and skin. Rinse the tomatillos with heat water and reduce into quarters.
  • Place the husked tomatillos, onion, chilies, garlic and 1 teaspoon oil within the baking pan, stir effectively and switch to the oven. Roast about 20 minutes till the tomatillos are gentle and darkish inexperienced. Set apart to chill.
  • Transfer the tomatillo combination to the blender. Add salt, lime juice and cilantro, and puree.
  • To cook dinner the tilapia:
  • Place the skillet on the range over excessive warmth. When it’s sizzling, rigorously add 2 teaspoons oil.
  • Put the tilapia fillets within the pan, ready about 30 seconds between fillets. Cook about 5-6 minutes, till golden brown on each side. Heat fish to an inner temperature of at the least 145°F.
  • Transfer the tilapia to the serving plate and prime with beneficiant quantities of salsa. Serve instantly.

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

Nutrition Information

Amount per serving



% DV*
Total Fat 6g
Saturated Fat 1g
Trans Fat 
Cholesterol 48mg
Sodium 196mg
Total Carbs 9g
Dietary Fiber 2g
Sugars 5g
Added Sugars 0g
Protein 23g
Vitamin D 3mcg
Calcium 32mg
Iron 1mg
Potassium 595mg

*Percent Daily Values are included the place obtainable. They are primarily based on a 2,000 calorie food regimen. Your day by day worth could also be greater or decrease relying in your calorie wants.

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