Ratatouille Tilapia Recipe

Looking for an easy Ratatouille Tilapia recipe? Learn how to make Ratatouille Tilapia using healthy ingredients.


Submitted by dlme

Makes 2 servings



This dish combines the flavors of Ratatouille with a deliciously mild, white fish.

Recipe Ingredients for Ratatouille Tilapia

8 oz tilapia
2 tsp lemon zest
1/4 cup lemon juice
1 tsp olive oil
2 medium zucchini, cut into 1/2 inch chunks
2 medium yellow squash, cut into 1/2 inch chunks
1 small onion, chopped into 1/2 inch chunks
8 oz. mushrooms, sliced
1 large tomato
12 oz tomato sauce
2 oz tomato paste
2 tsp basil
1/2 tsp garlic powder
1/2 tsp dried oregano
1 tsp savory

Recipe Directions for Ratatouille Tilapia

  1. Zest the lemon and set aside. Juice the lemon and add it to about 1 inch of water in a shallow frying pan. Bring to a boil, reduce heat to low. Place fish filets in the water and cover with a tight fitting lid. Cook fish for 5 minutes with water barely bubbling - turn fish onto other side half-way through. Let fish sit in the hot water with heat off for an additonal 5 minutes. Remove fish to a plate and cover with wax paper or plastic wrap to keep from drying out..

  2. Heat olive oil in a large, deep frying pan and add onion, mushroom, squash. Cook until crisp-tender. Remove to a bowl and set aside.

  3. Add the chopped tomato to the frying pan and cook for 3-4 minutes, stirring occasionally. Add tomato sauce, tomato paste, and spices, stirring to blend. Simmer on low for 10-15 minutes.

  4. Add 1/2 -1 tsp lemon zest and stir. Place the fish fillets into the sauce for a few minutes, keeping heat low. Enjoy!

Categories

Main Dish

Nutrition Facts
Serving Size 983.1g
Amount Per Serving
Calories
311
Calories from Fat
46
% Daily Value*
Total Fat
5.1g
8%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
1011mg
42%
Potassium
2573mg
74%
Total Carbohydrates
42.5g
14%
Dietary Fiber
11.7g
47%
Sugars
24.2g
Protein
34.6g
Vitamin A 54% Vitamin C 198%
Calcium 14% Iron 30%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in potassium
  • High in riboflavin
  • High in vitamin A
  • Very high in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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