晚餐
Pan Roasted Tilapia with Tomatillo Salsa
Ingredients, directions and serving information for Pan Roasted Tilapia with Tomatillo Salsa.
食譜原文為英文。
份數: 4
總時間: 40 min
食材
- 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
做法
- Preheat the oven to 450 °F.
- To prepare the tomatillos, peel back the husk from the smooth green tomatillo skin. Rinse the tomatillos with warm water and cut into quarters.
- 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.
- Transfer the mixture to the blender; add the salt, lime juice, and cilantro. Purée.
- Place the skillet on the stove over high heat and when it is hot, carefully add 2 teaspoons oil.
- 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.
- Transfer the tilapia to the serving plate and top with generous amounts of salsa. Serve right away.
來源標示的每份營養
每份份量1 serving
熱量187 大卡
蛋白質23g
碳水化合物10g
脂肪7g
飽和脂肪1g
膳食纖維3g
糖6g
鈉196mg
膽固醇46mg
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.
食譜來源
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 輔助草稿,待編輯審核。
