Broiled Tilapia with Tomato-Caper Salsa

Broiled Tilapia with Tomato-Caper Salsa


The mild tilapia is a perfect foil for the bright, zesty salsa. Serve a green salad and roasted asparagus on the side to make this dinner a celebration of healthy ingredients.

1 cup chopped tomato
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon capers, drained
1 tablespoon white wine vinegar
1/2 teaspoon anchovy paste
2 garlic cloves, minced
1 1/2 tablespoons extravirgin olive oil, divided
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) tilapia fillets
Cooking spray


Preheat broiler.

Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.



Yield: 4 servings (serving size: 1 fish fillet and 1/4 cup salsa)

CALORIES 206 (29% from fat); FAT 6.6g (sat 1.1g,mono 4.3g,poly 0.8g); IRON 2.5mg; CHOLESTEROL 124mg; CALCIUM 40mg; CARBOHYDRATE 3g; SODIUM 392mg; PROTEIN 32.2g; FIBER 0.8g

Cooking Light, DECEMBER 2005