Tilapia With Roasted Tomato & Pesto Sauce

May 10, 2023May 10, 20230 2
Tilapia With Roasted Tomato & Pesto Sauce recipe with health benefits
in Fish

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 pint grape tomatoes or 1 pint cherry tomatoes , halved
4 garlic cloves , peeled and smashed
2 teaspoons olive oil
salt , to taste
pepper , to taste
1 lemon , juice and zest
2 tablespoons pesto sauce
2 tilapia fillets or 2 any white fish
salt , to taste
pepper , to taste

Nutrision Information

Servings Per Recipe
2
Calories
210
Sugar
2g
Fat
11g
Tilapia With Roasted Tomato & Pesto Sauce is a delicious and healthy recipe that is perfect for a quick and easy dinner. This dish is packed with flavor from the roasted tomatoes and the pesto sauce, making it a crowd-pleaser for the whole family. Tilapia is a low-fat fish that is rich in protein, making it an excellent source of nutrients for healthy muscles and bones.

Instructions

1.Preheat the oven to 425 degrees F.
2.On a baking sheet, toss the halved grape tomatoes or cherry tomatoes and smashed garlic cloves in 2 teaspoons of olive oil, salt, and pepper to taste.
3.Roast the tomato mixture in the preheated oven for 10-15 minutes until the tomatoes have shriveled a bit.
4.Take the tomatoes out of the oven and let them cool down a bit
5.In a small bowl, mix lemon juice, lemon zest, and 2 tablespoons of pesto sauce.
6.Season 2 tilapia fillets or any white fish with salt and pepper on both sides.
7.Heat a skillet over medium-high heat, add a splash of olive oil, and place the fish in the skillet.
8.Fry for about 3-5 minutes on each side until golden brown.
9.Serve the fish topped with the roasted tomato mixture and pesto sauce.

PROS

This recipe is quick and easy to make, taking less than 30 minutes.

The combination of the roasted tomato and pesto sauce adds a delicious flavor to the tilapia.

Tilapia is a low-fat fish with a mild flavor, making it an excellent choice for those who want to eat healthily.

Tomatoes are high in vitamins A and C and are known to reduce the risk of heart disease and some cancers.

Pesto sauce is a great source of healthy fats from olive oil and pine nuts.

CONS

Tilapia is high in omega-6 fatty acids, which can cause inflammation if consumed in large amounts.

While tilapia is a low-fat fish, it can be high in cholesterol if you prefer to eat the skin-on.

Roasting tomatoes can reduce the amount of vitamin C they contain.

HEALTH & BENEFITS

This dish is low in calories, making it an excellent choice for those looking to control their weight.
Tilapia is a low-fat fish that is rich in protein, making it an excellent source of nutrients for building healthy muscles and bones.
Tomatoes are a great source of vitamins A and C, which are essential for healthy vision and immune function.
The olive oil and pine nuts in the pesto sauce contain healthy fats that are beneficial for heart health and reducing inflammation.

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