Broiled Tilapia with Tomato-Caper Salsa

The mild tilapia is a perfect foil for the bright, zesty salsa. Serve a green salad and roasted asparagus on the side to make this dinner a celebration of healthy ingredients.

Yield: 4 servings (serving size: 1 fish fillet and 1/4 cup salsa)

Ingredients

• 1  cup  chopped tomato
• 1/4  cup  chopped fresh flat-leaf parsley
• 1  tablespoon  capers, drained
• 1  tablespoon  white wine vinegar
• 1/2  teaspoon  anchovy paste
• 2  garlic cloves, minced
• 1 1/2  tablespoons  extravirgin olive oil, divided
• 1/4  teaspoon  salt, divided
• 1/4  teaspoon  freshly ground black pepper, divided
• 4  (6-ounce) tilapia fillets
• Cooking spray

Preparation

Preheat broiler.

Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.

Nutritional Information

Calories:

206 (29% from fat)

Fat:

6.6g (sat 1.1g,mono 4.3g,poly 0.8g)

Protein:

32.2g

Carbohydrate:

3g

Fiber:

0.8g

Cholesterol:

124mg

Iron:

2.5mg

Sodium:

392mg

Calcium:

40mg