Tilapia Vera Cruz

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet with sauce) contains 270 calories, 11 g carbohydrate, (4 g fiber), 36 g protein, 8 g fat, (2 g saturated fat), 80 mg cholesterol, 330 mg omega-3 fats, and 1420 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 270
  • Servings: 4
  • Active Time: 20 minutes
  • Total Time to Make: 20 minutes
  • Cooking Technique: Pan Searing

Ingredients

Directions

  1. Season tilapia with salt and pepper. Dust with pan-searing flour; pat off excess.
     
  2. Heat oil in large pan on MED-HIGH, until oil faintly smokes. Add fillets; turn over when fish changes color one-quarter of way up and seared side has browned, about 3 min. Reduce heat to MED; cook, about 3 min, until internal temp reaches 130 degrees (check by inserting thermometer halfway into thickest part of tilapia). Transfer to clean plate.
      
  3. Wipe pan clean. Add capers and olives to pan. Heat on MED, stirring, to reduce moisture. Add salsa; cook, 5-7 min. Serve tilapia over salsa mixture; garnish with green onions.

List Quick View
List Quick View

|

Not Available at
Items listed as Not Available may not be sold in your store or may not be available at this time.
Est. List Total at
Your estimated total will vary depending on weight/number of items, tax, discounts, etc. Your actual total can only be determined upon purchase at checkout.
VIEW FULL LIST
Not Available
Note