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Tilapia in Tomato Sauce

Makes 2 servings


Macros: 302 cal, fat 18g, carbs 10g, protein 28g, fibre 3g


375 G Tilapia Or Other White-Fleshed Fish Fillets (Thawed, If Frozen)

1/2 tbsp dried parsley

1 tbsp minced garlic

20g Olive Oil

475 G Fresh Tomatoes, Peeled

1/2 Tsp Tomato Paste

Salt & Pepper


To peel the tomatoes: Bring enough water to a boil in a pot big enough to submerge all of your tomatoes. Use a sharp knife to cut a 1-inch-wide X into the bottom of your tomatoes, slicing just deep enough to pierce the skin.While your water is coming to a boil, fill a mixing bowl with a lot of ice and a little bit of water to create an ice bath. When the water is boiling, drop the tomatoes into the hot water. Let them sit for no more than a minute, then using a spoon or tongs, carefully remove the tomatoes and plunge them into the ice bath. Remove them once they’re cool and peel off the skin. Chop the tomatoes into chunks and set aside.To make the fish: Heat a frying pan large enough to hold the entirety of your fish and tomatoes over medium heat. Add the olive oil, and when it’s hot, add the chopped parsley and garlic. Be careful—the oil might splatter. Fry the parsley and garlic for a minute. Then add the chopped tomatoes, tomato paste, and a good sprinkle of salt and pepper. Stir the tomato mixture and allow it to simmer for a few minutes.When the tomatoes have released some liquid, add your fish fillets and spoon some of the tomato sauce over the top. Turn the stove down to medium-low heat and cover the frying pan

with a lid or aluminum foil. Let the fish simmer for 10 minutes or until cooked through.

NOTE: The thinner your fillets of fish, the quicker they will cook. If you notice your fish cooks in a few minutes but still want to allow time for your sauce to thicken, remove the fish from the sauce and let the sauce simmer, uncovered, until it thickens to your liking. Return the fish to the pan to warm through and serve.

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