New American Plate Challenge

Tilapia with Tomato Sauce

Weekly Recipe
Serves 4

Take the plunge into seafood with this light recipe for tilapia with tomato salsa. A mild, white fish, tilapia is available year-round and provides lean protein, vitamin B12 and selenium.


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


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

  2. 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.

  3. Garnish with parsley and serve.

Nutrition: 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.


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