How many calories are in Pan Roasted Tilapia with Tomatillo Salsa?

One serving has 181 kcal. The recipe makes 4 servings (3-4 ounce each).

How much protein is in Pan Roasted Tilapia with Tomatillo Salsa?

23 g of protein per serving, with 9 g of carbohydrates and 6 g of fat.

What do I need to make Pan Roasted Tilapia with Tomatillo Salsa?

9 ingredients: 1 pound tomatillos, 1/2 cup yellow onion (peeled and finely chopped), 2 serrano or other chiles (finely chopped), 3 cloves garlic (peeled and minced), 3 teaspoons vegetable oil and 1/4 teaspoon Kosher salt ….

Pan Roasted Tilapia with Tomatillo Salsa

Name: Pan Roasted Tilapia with Tomatillo Salsa
Cook time: 40 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 pound tomatillos; 1/2 cup yellow onion (peeled and finely chopped); 2 serrano or other chiles (finely chopped); 3 cloves garlic (peeled and minced); 3 teaspoons vegetable oil; 1/4 teaspoon Kosher salt; 1 tablespoon Fresh lime juice (about 1/2 lime); 1/4 cup fresh cilantro leaves (chopped); 4 tilapia fillets (patted dry with a paper towel, any inexpensive white fish can be used)

Tilapia fillets are pan-fried until golden brown and served with a fresh salsa made from roasted tomatillos, serrano peppers, lime, and cilantro.

181kcal per serving

23 gprotein

9 gcarbohydrates

6 gfat

4servings (3-4 ounce)

· Cook: 40 min

Ingredients

1 pound tomatillos nutrition facts
1/2 cup yellow onion (peeled and finely chopped) nutrition facts
2 serrano or other chiles (finely chopped)
3 cloves garlic (peeled and minced) nutrition facts
3 teaspoons vegetable oil nutrition facts
1/4 teaspoon Kosher salt nutrition facts
1 tablespoon Fresh lime juice (about 1/2 lime) nutrition facts
1/4 cup fresh cilantro leaves (chopped) nutrition facts
4 tilapia fillets (patted dry with a paper towel, any inexpensive white fish can be used) nutrition facts

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	181 kcal
Total fat	6 g	8%
Saturated fat	1 g	5%
Cholesterol	48 mg	16%
Sodium	196 mg	9%
Total carbohydrates	9 g	3%
Dietary fiber	2 g	7%
Total sugars	5 g
Added sugars	0 g	0%
Protein	23 g	46%
Vitamin D	3 µg	15%
Calcium	32 mg	2%
Iron	1 mg	6%
Potassium	595 mg	13%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

Directions

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.

Notes

Learn more about: Onions Garlic Limes Herbs

Source

USDA Center for Nutrition Policy and Promotion

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/pan-roasted-tilapia-tomatillo-salsa, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.