Pan Roasted Tilapia with Tomatillo Salsa
Tilapia fillets are pan-fried until golden brown and served with a fresh salsa made from roasted tomatillos, serrano peppers, lime, and cilantro.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 serving
187
칼로리
23g
단백질
10g
탄수화물
7g
지방
3g
식이섬유
6g
당류
196mg
나트륨
포화지방 1 g · 콜레스테롤 46 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
tomatillos
1 pound
yellow onion, finely chopped
1/2 cup
serrano or other chiles, finely chopped
2
garlic, minced
3 cloves
vegetable oil
3 teaspoons
Kosher salt
1/4 teaspoon
Fresh lime juice
1 tablespoon · about 1/2 lime
fresh cilantro leaves, chopped
1/4 cup
tilapia fillets
4 - 4 oz · patted dry with a paper towel
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.
출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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