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Pan Roasted Tilapia with Tomatillo Salsa

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

食谱原文保留英文。

份数: 4

总用时: 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

  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.

来源标示的每份营养

每份份量1 服务
热量187 热量
蛋白质23g
碳水化合物10g
脂肪7g
饱和脂肪1g
膳食纤维3g
糖类6g
钠196mg
胆固醇46mg

这些数值描述来源食谱及其份量,并非 BiteCal 重新分析的结果。尚未逐条独立复核第一手营养记录;更换食材或改变份量都会影响结果。

食谱来源

MyPlate 食谱归档 ↗

功能性食谱信息于 2026 年 10 月 20 日从归档镜像整理,做法保留为归档参考。原照片的来源与权利尚未核验,因此未使用原照片。

AI 辅助整理的草稿,尚待编辑审核。

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