Tilapia with Warm Olive Salsa-Cooking Light

Squeeze a lemon wedge over the fish before drizzling with olive oil to tie together the components of this dish. Any thin white fillets, such as sole or flounder, can be substituted for tilapia. Prep: 3 minutes; Cook: 9 minutes Yield: 4 servings (serving size: 1 fillet and 1/4 cup olive salsa) 5 points plus Amount per serving Calories: 218 Calories from fat: 32% Fat: 8g Saturated fat: 1.7g Monounsaturated fat: 4.5g Polyunsaturated fat: 1.1g Protein: 34.8g Carbohydrate: 3.1g Fiber: 1g Cholesterol: 85mg Iron: 1.4mg Sodium: 485mg Calcium: 36mg

Tilapia with Warm Olive Salsa-Cooking Light
Tilapia with Warm Olive Salsa-Cooking Light

PREP TIME

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minutes

TOTAL TIME

--

minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

Ingredients

  • Cooking spray

  • 1

    cup chopped plum tomato (about 1/3 pound)

  • 12

    small pimiento-stuffed olives, chopped

  • 2

    tablespoons chopped fresh parsley

  • 1 1/2

    teaspoons chopped fresh oregano, divided

  • 4

    (6-ounce) tilapia fillets, rinsed and patted dry

  • 1/4

    teaspoon salt

  • 1/4

    teaspoon freshly ground black pepper

  • 4

    lemon wedges

  • 1

    tablespoon extra-virgin olive oil

Directions

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomato; cook 1 minute or until thoroughly heated. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm. 2. Wipe pan dry with a paper towel; return pan to medium-high heat. Re-coat pan with cooking spray. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.

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