Tilapia with Summer Vegetable Sautee
Nutritional Info
- Servings Per Recipe: 1
- 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
View full nutritional breakdown of Tilapia with Summer Vegetable Sautee calories by ingredient
Introduction
A great way to use fresh summer veggies from the farmers' market! Your plate will look like an artist's rendering with so many vibrant colors from the green okra, red tomato, and yellow corn. This will yield a hearty portion but it is relatively low in fat and total calories. A great way to use fresh summer veggies from the farmers' market! Your plate will look like an artist's rendering with so many vibrant colors from the green okra, red tomato, and yellow corn. This will yield a hearty portion but it is relatively low in fat and total calories.Number of Servings: 1
Ingredients
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Tilapia Filet
Salt
Pepper
Garlic
Dried basil or other herbs
Olive Oil
Tomatoes
Okra
Corn
Onion
Zucchini
Directions
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.
Member Ratings For This Recipe
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LMOON4
