Fish

Tilapia with Tomatoes and Salsa is for Dinner.

Tilapia with Tomatoes and Salsa takes 20 minutes to prepare.

Tilapia with Tomatoes and Salsa takes 20 minutes to cook.

Tilapia with Tomatoes and Salsa makes 4 servings.

The ingredients for Tilapia with Tomatoes and Salsa are:

1 medium onion
2 cloves garlic
1 (16 oz) can crushed tomatoes
8 oz of fresh salsa
1/2 cup whole wheat breadcrumbs
1 tbs flax seed
4 tilapia fillets (1 lb)
1 lemon
salt to taste (optional
2 tbs olive oil

Here is how you make Tilapia with Tomatoes and Salsa:

Preheat OVen to 350Saute onion in 1 tbs olive oil until lightly brown, add garlic, saute for another minute, scoop out & set aside. Rinse fish & pat dry, squeeze lemon juice over fish. Dredge in breadcrumb and flax seed mixture to lightly coat. Saute fish to brown on each side. Remove from pan and place in baking dish. Add onions & garlic, tomatoes & salsa. Cook until heated through, pour over fish. Bake for about 10-15 minutes. Number of Servings: 4Recipe submitted by SparkPeople user COZZY13.

The nutritional information for Tilapia with Tomatoes and Salsa is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 232.5

• Total Fat: 10.1 g
• Cholesterol: 45.7 mg
• Sodium: 367.7 mg
• Total Carbs: 12.0 g
• Dietary Fiber: 4.4 g
• Protein: 23.8 g