Thursday, January 7, 2010

Pan Seared Tilapia w/ Homemade Salsa

I love my deep fried fish with oodles of tarter sauce or even ketchup. But, that's not on my menu plan these days. So, instead, I have my fish like this sometimes.

Do you see the juice oozzing from the salsa? That makes the fish softer to help it slide through my pouch.

1 frozen tilapia fillet, approx. 4oz.
1/2 tbs. extra virgin olive oil
1/2 tsp. chopped garlic
a pinch of salt and pepper

I heated the EVOO to just the smokey stage, not too hot. Sauteed the chopped garlic for a minute or so, then pan seared my fish on both sides until white and flakes easily with a fork. I topped it with about 2 tablespoons of my friend Brenda's home canned salsa.
That was my protein dinner for tonight. It's not battered and deep fried and smothered in tarter sauce, but it still tastes pretty darn good! Remember, if you aren't like me, and you have more than one mouth to feed, just double, triple or quadruple the amounts.

Nutrition Facts
1 Serving
Amount Per Serving
Calories 171.1
Total Fat 8.1 g
Saturated Fat 1.5 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.0 g
Cholesterol 55.0 mg
Sodium 179.4 mg
Potassium 79.4 mg
Total Carbohydrate 2.9 g
Dietary Fiber 0.6 g
Sugars 0.0 g
Protein 21.6 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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