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Tilapia with Chunky Tomato Sauce

November 9, 2017Main Dishes, Recipes

Fish is a great source of lean protein. Try this Tilapia with Chunky Tomato Sauce. Even if you’re not the biggest seafood fan, tilapia is a mild white fish so it absorbs the flavors of the accompanying ingredients of the dish. The tomato salsa features garlic, red pepper, and a fresh squeeze of lemon to brighten the flavor.


  • 2 (14-oz) cans no salt added diced tomatoes, drained
  • 1/4 cup chopped green onions, including green stems
  • 1/2 tsp. sugar (optional)
  • 1 Tbsp. finely chopped fresh basil (2 tsp. dried may be substituted)
  • 2-3 cloves garlic, minced
  • 2 tsp. fresh lemon juice
  • Salt and freshly ground pepper to taste
  • 1/4 tsp. crushed red pepper (or to taste)
  • 1 Tbsp. olive oil
  • 1 lb. tilapia fillets
  • 2 Tbsp. chopped fresh parsley


Place all ingredients, except oil, fish and parsley in a bowl and gently combine well.

In large skillet heat oil over medium high heat. Place fish in skillet. Top with tomato mixture, cover and simmer over medium low heat for 8-10 minutes or until fish is cooked.

Garnish with parsley and serve.

Makes 4 servings.

Per serving: 175 calories, 6 g total fat (1 g saturated fat), 10 g carbohydrate, 22 g protein, 2 g dietary fiber, 102 mg sodium.

Recipe from the American Institute for Cancer Research.