Tilapia with Summer Vegetable Sautee
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Tilapia FiletSaltPepperGarlicDried basil or other herbsOlive OilTomatoesOkraCornOnionZucchini
TILAPIA
Season the tilapia fillet with salt, pepper, and herbs (all to taste and/or optional).
Option 1: Heat non-stick pan to medium high heat and cook fillet for about 3 minutes on each side, more or less time depending on thickness.
Option 3: If using a pan without non-stick coating, use at least 1 tsp of olive oil and follow directions for option 1.
Option 2: Heat an indoor nonstick grill (e.g. George Foreman grill) and place fillet on hot grill for about 5 minutes.
Fillet is done when it flakes easily. Remove from pan and let rest.
SUMMER VEGETABLES
Chop or slice all vegetables into bite sized pieces. Add olive oil to a pan and heat on medium high heat. Add onion, garlic and okra to the pan. Add salt, pepper, and herbs to taste. Cook until slightly tender. Add zucchini and corn. Cook for 2 to 3 minutes more. Add tomatoes. Taste for seasoning, add more salt if desired. Serve vegetables atop fillet.
Number of Servings: 1
Recipe submitted by SparkPeople user BRICKHOUSE1978.
Season the tilapia fillet with salt, pepper, and herbs (all to taste and/or optional).
Option 1: Heat non-stick pan to medium high heat and cook fillet for about 3 minutes on each side, more or less time depending on thickness.
Option 3: If using a pan without non-stick coating, use at least 1 tsp of olive oil and follow directions for option 1.
Option 2: Heat an indoor nonstick grill (e.g. George Foreman grill) and place fillet on hot grill for about 5 minutes.
Fillet is done when it flakes easily. Remove from pan and let rest.
SUMMER VEGETABLES
Chop or slice all vegetables into bite sized pieces. Add olive oil to a pan and heat on medium high heat. Add onion, garlic and okra to the pan. Add salt, pepper, and herbs to taste. Cook until slightly tender. Add zucchini and corn. Cook for 2 to 3 minutes more. Add tomatoes. Taste for seasoning, add more salt if desired. Serve vegetables atop fillet.
Number of Servings: 1
Recipe submitted by SparkPeople user BRICKHOUSE1978.
Nutritional Info Amount Per Serving
- Calories: 311.5
- Total Fat: 11.5 g
- Cholesterol: 55.0 mg
- Sodium: 71.3 mg
- Total Carbs: 29.7 g
- Dietary Fiber: 6.9 g
- Protein: 27.1 g
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