Pan Roasted Tilapia with Tomatillo Salsa
Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.
Tilapia fillets are pan-fried until golden brown and served with a fresh salsa made from roasted tomatillos, serrano peppers, lime, and cilantro.
· Tilberedning: 40 min
Ingredienser
- 1 pound tomatillos næringsindhold
- 1/2 cup yellow onion (peeled and finely chopped) næringsindhold
- 2 serrano or other chiles (finely chopped)
- 3 cloves garlic (peeled and minced) næringsindhold
- 3 teaspoons vegetable oil næringsindhold
- 1/4 teaspoon Kosher salt næringsindhold
- 1 tablespoon Fresh lime juice (about 1/2 lime) næringsindhold
- 1/4 cup fresh cilantro leaves (chopped) næringsindhold
- 4 tilapia fillets (patted dry with a paper towel, any inexpensive white fish can be used) næringsindhold
Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.
Næringsindhold pr. portion
| Næringsstof | Pr. portion | % DV |
|---|---|---|
| Kalorier | 181 kcal | |
| Fedt i alt | 6 g | 8 % |
| Mættet fedt | 1 g | 5 % |
| Kolesterol | 48 mg | 16 % |
| Natrium | 196 mg | 9 % |
| Kulhydrat i alt | 9 g | 3 % |
| Kostfibre | 2 g | 7 % |
| Sukkerarter i alt | 5 g | |
| Tilsat sukker | 0 g | 0 % |
| Protein | 23 g | 46 % |
| D-vitamin | 3 µg | 15 % |
| Calcium | 32 mg | 2 % |
| Jern | 1 mg | 6 % |
| Kalium | 595 mg | 13 % |
Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.
Fremgangsmåde
- Preheat the oven to 450 °F.
To make the tomatillo salsa
- To prepare the tomatillos, peel back the husk from the smooth green tomatillo skin. Rinse the tomatillos with warm water and cut into quarters. (Canned tomatillo salsa can be used instead of fresh.)
- Place the husked tomatillos, onion, chilies, garlic, and 1 teaspoon oil in the baking pan, stir well and transfer to the oven. Roast about 20 minutes until the tomatillos are soft and dark green. Set aside to cool.
- Transfer the mixture to the blender; add the salt, lime juice, and cilantro. Purée.
To cook the tilapia
- Place the skillet on the stove over high heat and when it is hot, carefully add 2 teaspoons oil.
- Put the tilapia fillets in the pan, waiting about 30 seconds between additions. Cook about 5 to 6 minutes, until golden brown on both sides.
- Transfer the tilapia to the serving plate and top with generous amounts of salsa. Serve right away.
Noter
Learn more about: Onions Garlic Limes Herbs
Kilde
USDA Center for Nutrition Policy and Promotion
Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/pan-roasted-tilapia-tomatillo-salsa, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.
Generel ernæringsinformation, ikke medicinsk rådgivning.