Tilapia a la Portuguesa

May 09, 2023May 9, 20230 13
Tilapia a la Portuguesa recipe - A delicious Portuguese-style fish recipe for seafood lovers
in Seafood

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 lbs tilapia fillets
2 medium ripe tomatoes , chopped
1 small onion , sliced julienne
2 cloves garlic , thinly sliced
1 sweet pepper , chopped ( red or green , or a combination of both )
2 -3 tablespoons olive oil
salt and pepper
1/2 cup Chardonnay wine ( optional )
1 tablespoon chopped fresh parsley ( to garnish )

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
2g
Fat
13g
This Tilapia a la Portuguesa recipe is a flavorful and healthy seafood dish that originated in Portugal. The recipe features tilapia fillets cooked with a delicious mixture of fresh vegetables and Chardonnay wine. This easy-to-follow recipe is perfect for busy weeknights and can be served with a variety of sides such as rice, potatoes, or vegetables. If you are a seafood lover looking for a tasty and healthy recipe, Tilapia a la Portuguesa is definitely worth a try!

Instructions

1.Preheat the oven to 375°F.
2.Place the tilapia fillets in a baking dish and season with salt and pepper.
3.In a large skillet, heat the olive oil over medium-high heat.
4.Add the onions and garlic and sauté until translucent.
5.Add the chopped tomatoes and sweet pepper to the skillet and cook until the vegetables are tender.
6.Stir in the Chardonnay wine if using and let the mixture simmer for a few minutes.
7.Pour the vegetable mixture over the tilapia fillets in the baking dish.
8.Cover the dish with foil and bake for 20 minutes.
9.Remove the foil and bake for an additional 10 minutes or until the fish is cooked through.
10.Sprinkle with chopped fresh parsley and serve immediately.

PROS

Tilapia a la Portuguesa is a delicious and healthy seafood dish that is easy to prepare and can be enjoyed by the whole family.

The recipe is budget-friendly and uses simple ingredients, making it an accessible dish to prepare at home.

CONS

Tilapia is known to have a mild and slightly sweet taste, which some seafood lovers may find bland.

It is important to make sure that the tilapia fillets are fresh and properly cleaned to avoid any unpleasant taste or odor.

It is best to consume tilapia in moderation due to the risk of consuming high levels of omega-6 fatty acids.

HEALTH & BENEFITS

Tilapia is a lean and low-calorie fish that is a great source of protein.
It is also rich in vitamin B12, phosphorus, and selenium, all of which are essential for maintaining a healthy body.
The vegetables in this recipe provide important nutrients such as vitamins A and C, fiber, and antioxidants.

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