본문으로 이동
← 모든 레시피

저녁

Pan Roasted Tilapia with Tomatillo Salsa

Ingredients, directions and serving information for Pan Roasted Tilapia with Tomatillo Salsa.

레시피 원문은 영어로 제공됩니다.

인분: 4

총 소요 시간: 40 min

재료

  • 1 pound tomatillos
  • 1/2 cup yellow onion, finely chopped
  • 2 serrano or other chiles, finely chopped
  • 3 cloves garlic, minced
  • 3 teaspoons vegetable oil
  • 1/4 teaspoon Kosher salt
  • 1 tablespoon Fresh lime juice
  • 1/4 cup fresh cilantro leaves, chopped
  • 4 - 4 oz tilapia fillets

조리법

  1. Preheat the oven to 450 °F.
  2. To prepare the tomatillos, peel back the husk from the smooth green tomatillo skin. Rinse the tomatillos with warm water and cut into quarters.
  3. Place the husked tomatillos, onion, chilies, garlic, and 1 teaspoon oil in the baking pan, stir well and transfer to the oven. Roast about 20 minutes until the tomatillos are soft and dark green. Set aside to cool.
  4. Transfer the mixture to the blender; add the salt, lime juice, and cilantro. Purée.
  5. Place the skillet on the stove over high heat and when it is hot, carefully add 2 teaspoons oil.
  6. Put the tilapia fillets in the pan, waiting about 30 seconds between additions. Cook about 5 to 6 minutes, until golden brown on both sides.
  7. Transfer the tilapia to the serving plate and top with generous amounts of salsa. Serve right away.

출처에 표시된 1인분 영양 정보

1회 제공량1 serving
칼로리187 칼로리
단백질23g
탄수화물10g
지방7g
포화지방1g
식이섬유3g
당류6g
나트륨196mg
콜레스테롤46mg

These values describe the source recipe and serving, not a new analysis by BiteCal. The primary nutrition record has not been independently revalidated. Ingredient substitutions and serving sizes change the result.

레시피 출처

MyPlate recipe archive ↗

Functional recipe facts retrieved from an archived mirror on 20 October 2026; functional directions retained as an archive reference. Source and rights of original photographs have not been verified, so they are not reproduced.

AI 보조 초안입니다. 편집 검토 대기 중입니다.

더 간편한 기록을 시작할까요?

BiteCal과 함께 더 건강한 습관을 위한 여유를 만드세요.

App Store에서 다운로드Google Play에서 받기