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Tilapia & Veggies with Red Pepper Sauce Recipe
Tilapia & Veggies with Red Pepper Sauce Recipe photo by Taste of Home

Tilapia & Veggies with Red Pepper Sauce Recipe

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The look and taste of this impressive dish are delectably deceiving. Only the cook needs to know how quickly the saucy white fish and sauteed veggies come together. —Helen Conwell, Fairhope, Alabama
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 6 servings

Ingredients

  • 1/2 cup dry white wine or chicken broth
  • 1/4 cup water
  • 1 tablespoon lemon juice
  • 1 teaspoon salt, divided
  • 6 tilapia fillets (4 ounces each)
  • 2 small yellow summer squash, cut into 1/4-inch slices
  • 1 medium zucchini, cut into 1/4-inch slices
  • 1 medium onion, halved and sliced
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1/4 teaspoon pepper
  • 1/3 cup roasted sweet red peppers, drained
  • 1 tablespoon white balsamic vinegar

Nutritional Facts

1 fillet with 1/2 cup vegetables and 2 tablespoons sauce equals 163 calories, 3 g fat (1 g saturated fat), 55 mg cholesterol, 490 mg sodium, 7 g carbohydrate, 2 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

Directions

  1. In a large skillet, bring wine, water, lemon juice and 1/2 teaspoon salt to a boil. Reduce heat; add tilapia. Poach, uncovered, for 5-10 minutes or until fish flakes easily with a fork, turning once. Remove and keep warm.
  2. Bring poaching liquid to a boil; cook until reduced to about 1/2 cup. Meanwhile, in another skillet, saute the yellow squash, zucchini, onion in oil until tender. Add garlic; cook 1 minute longer. Sprinkle with pepper and remaining salt.
  3. In a blender, combine the reduced liquid, roasted peppers and vinegar; cover and process until smooth. Serve with fish and vegetables. Yield: 6 servings.
Originally published as Tilapia & Veggies with Red Pepper Sauce in Country Woman December/January 2009, p29

Nutritional Facts

1 fillet with 1/2 cup vegetables and 2 tablespoons sauce equals 163 calories, 3 g fat (1 g saturated fat), 55 mg cholesterol, 490 mg sodium, 7 g carbohydrate, 2 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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