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One-Skillet Tomato Cilantro Fish

One-Skillet Tomato Cilantro Fish

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 28 minutes

Cook Time: 10 minutes

Ingredients: Add ingredients to List

2 tablespoon Canola oil, divided
2 lb fish fillets, such as cod, catfish, or tilapia
1 pinch salt to taste
1 cup diced onions
2 each Cloves garlic, minced
2 1/2 cups cubed fresh tomato
1/4 cup water, or more as needed
1/4 cup chopped fresh cilantro, or more to taste
1 pinch Black pepper, freshly ground, to taste

directions:

1. Heat 1 Tbsp. of the oil in a large nonstick skillet over medium heat. Add fish fillets. Sprinkle with salt. Cook for 2 minutes. Turn fish and continue to cook for 1 to 2 more minutes until just cooked through. Transfer the fillets and browned pieces to a plate. (It's OK if fillets break into smaller pieces.)
2. Heat the remaining 1 Tbsp. oil in the same skillet over medium heat. Add onions and garlic and cook, stirring, until onions begin to soften, about 2 minutes. Add tomatoes and stir well. Add water. Simmer until tomatoes begin to reduce into a sauce, about 5 minutes. Add additional water if the mixture becomes too dry. Add salt to taste.
3. Return the fillets, including any accumulated juices, to the skillet. Sprinkle with 1/4 cup chopped fresh cilantro. Cover skillet. Simmer for 1 minute, or until cilantro has slightly wilted.
4. Sprinkle with pepper. Serve immediately over rice or with crusty artisan bread.
By Rosita Choy
Source: Hannaford fresh Magazine, May - June 2011

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Quantity Ingredients  
2 tablespoon Canola oil, divided  
2 lb fish fillets, such as cod, catfish, or tilapi  
1 pinch salt to taste  
1 cup diced onions  
2 each Cloves garlic, minced  
2 1/2 cups cubed fresh tomato  
1/4 cup water, or more as needed  
1/4 cup chopped fresh cilantro, or more to taste  
1 pinch Black pepper, freshly ground, to taste  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 290 kcal (14%)
Calories from Fat 81 kcal (0%)
Total Fat 9 g (13%)
Saturated Fat 1 g (5%)
Cholesterol 100 mg (33%)
Sodium 390 mg (16%)
Total Carbohydrates 9 g (3%)
Dietary Fiber 1 g (4%)
Protein 42 g (70%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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