Pan-Roasted Tilapia with Tomatillo Salsa (Tilapia con Salsa Verde)

Using larger tilapia fillets increases the high-quality lean protein content of this dish, making it exceptionally filling when paired with the fresh, nutrient-dense tomatillo salsa.

Ingredients

• 1 pound tomatillos · 145 kcal
• 1/2 cup yellow onion, finely chopped · 30 kcal
• 2 serrano or other chiles, finely chopped · 4 kcal
• 3 cloves garlic, minced · 13 kcal
• 3 teaspoons vegetable oil · 119 kcal
• 1/4 teaspoon Kosher salt
• 1 tablespoon Fresh lime juice (about 1/2 lime) · 4 kcal
• 1/4 cup fresh cilantro leaves, chopped · 1 kcal
• 4 raw tilapia fillets (about 150g each, patted dry with a paper towel) · 570 kcal

Method

1. Preheat the oven to 450°F (230°C). Peel back the husks, rinse, and quarter the tomatillos. Toss the tomatillos, onion, chilies, garlic, and 1 teaspoon of vegetable oil in a baking pan, then roast for about 20 minutes until soft and dark green. Set aside to cool.

   

2. Transfer the cooled roasted mixture to a blender, add the salt, lime juice, and cilantro, and purée until smooth.

   

3. Heat the remaining 2 teaspoons of vegetable oil in a skillet over high heat. Carefully add the tilapia fillets, waiting about 30 seconds between each addition, and cook for 6 to 8 minutes until golden brown on both sides and cooked through.

   

4. Transfer the cooked tilapia to a serving plate, top generously with the fresh tomatillo salsa, and serve immediately.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.