Sonoran Tilapia

May 14, 2023May 14, 20230 7
Savory Sonoran Tilapia recipe infused with spices
in Main

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup extra-virgin olive oil , divided
3 fillets tilapia fillets
1 tablespoon Creole seasoning
1 teaspoon ground black pepper
1 teaspoon kosher salt
1/2 cup chopped fresh cilantro
1 lime , juiced
1 tablespoon butter
3 cloves garlic , minced
1/2 cup chopped yellow onion
1 large Anaheim chile pepper - stemmed , seeded , and chopped
4 roma ( plum ) tomatoes , chopped
1/4 cup dry white wine
1 cup chicken stock
1 can sliced black olives
1/4 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/2 teaspoon dried oregano
1 teaspoon ground black pepper
1 teaspoon kosher salt
1 teaspoon crushed red pepper flakes
1/2 teaspoon Worcestershire sauce

Nutrision Information

Servings Per Recipe
4
Calories
306
Sugar
5g
Fat
17g
The Sonoran Tilapia is a famous seafood dish in the Sonoran desert of Mexico. It is a spicy, savory, and delectable preparation of fresh tilapia fillets that are cooked in a zesty tomato and pepper sauce. The dish is infused with a variety of spices and herbs that highlight the richness and diversity of the Sonoran cuisine. The dish is perfect for a quick weekday dinner or a backyard party with friends and family. Pair it with some rice, salad, or tortillas to enjoy the full gastronomic experience.

Instructions

1.Season the tilapia fillets with Creole seasoning, black pepper, and kosher salt.
2.Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
3.Add the tilapia fillets to the skillet and cook for 4-5 minutes per side or until golden brown and cooked through. Remove from the skillet and set aside.
4.In the same skillet, add the remaining olive oil and butter over medium heat.
5.Add garlic, onion, and Anaheim pepper. Cook for 2-3 minutes or until the vegetables have softened.
6.Add the tomatoes and black olives. Stir to combine.
7.Pour in the white wine and chicken stock, then stir in the cumin, cayenne pepper, oregano, black pepper, salt, red pepper flakes, Worcestershire sauce, and cilantro.
8.Reduce heat to low and simmer for 10-15 minutes to develop the flavors.
9.Return the tilapia fillets to the skillet and cook for an additional 2-3 minutes or until heated through. Serve hot.

PROS

The Sonoran Tilapia is a flavorful and savory dish that is easy to prepare and open to variations.
It is also high in protein and low in calories, making it a healthy meal option.

The dish also includes black olives that are a source of healthy mono and polyunsaturated fats.
They may help protect against chronic diseases like heart disease.

CONS

This dish includes wine and butter, so it may not be suitable for those who abstain from alcohol and dairy products.
It may have a high sodium content, depending on the brand and type of chicken stock used.

HEALTH & BENEFITS

Tilapia is rich in protein, low in fat, and high in omega-3 fatty acids that may help reduce inflammation, promote brain health, and decrease the risk of heart disease.
The dish also features spices like cumin and cayenne pepper, which may help improve digestion, boost the immune system, and increase metabolism.
Tomatoes are another key ingredient in the dish that are high in antioxidants, vitamins, and minerals that may help prevent cancer, promote skin health, and support healthy vision.

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