Smothered Tiliapia
Total Calories per Serving:
241
Fat Calories per Serving:
56
Percent Fat Calories per Serving:
23.24%
Portion -
4 oz fillet
Recipe serves two
Ingredients
2 – 4 oz boneless and skinless tilapia fish fillets
½ cup of McCormick Seafood mix
1 egg, beaten
Cooking spray (½ tsp equivalent)
½ cup of tomato sauce
2 tbls of water
½ small onion, sliced
½ green pepper, sliced
½ tbl chopped or minced garlic
½ tsp oregano
1 tsp parseley flakes (or chopped fresh parseley)
dash of hot sauce
1 tsp table salt
½ tsp ground black pepper
Directions
Preheat oven to 450 degrees. Spray the bottom of an aluminum cookie pan evenly until fully covered.Pour seafood mix into a small flat container.
Carefully, dredge fish pieces on both sides through the beaten egg, then dredge on both sides through the seafood mix.Place in pan. Heat on each side for about 5 to 10 minutes until browned.
Turn and heat for about an additional 5 to 10 minutes until browned on both sides. Remove from oven and set aside.
Preheat an 8” nonstick skillet over medium heat. Evenly spray pan with cooking spray. Lower heat and add green peppers. Saute peppers for about four minutes, turning occasionally. Add onions. Saute with peppers for three minutes, turning occasionally.
Add garlic. Saute with onions and peppers for two minutes. Lower heat. Add tomato sauce, parseley, oregano, salt, pepper and a dash of hot sauce. Add water and stir. Cover and simmer on low for two minutes. Add fish.
Cover fish with sauce. Simmer for another ten minutes, turning fish occasionally to saturate fish with sauce. Remove from pan and serve.
| Nutrition Data |
| Serving Size |
4 oz fillet |
| Total Calories |
241 |
| Calories from Fat |
56 |
| % Daily Value |
| Total Fat Grams |
2 |
3.08% |
| Saturated Fat Grams |
0 | |
| Trans Fat Grams |
0 | |
| Polyunsaturated Fat Grams |
0 | |
| Monounsaturated Fat Grams |
0 | |
| Cholesterol MG |
55 | |
| Sodium MG |
1400 | |
| Total Carbs |
22 |
7.33% |
| Fiber Grams |
1 | |
| Sugar Grams |
3 | |
| Protein Grams |
24 |
|
|
|
