YIELD: 2 SERVINGS PER SERVING: 1 LEANEST, 2 HEALTHY FATS, 3 GREEN, 3 CONDIMENTS TOTAL TIME: 35 MINUTES Ingredients 4, (9-oz.) tilapia filets ½ tsp salt ½ tsp ground black pepper 4 tsp olive oil 2 cups cubed Roma tomatoes 4 cups water 1 cup green onion, divided 1 clove garlic 1½ cups sliced red bell pepper 1½ cups sliced green bell pepper 20 sliced green pitted olives 2 tbsp capers 1 tsp ground oregano 1 dried bay leaf ¼ cup parsley, chopped Directions Dry the tilapia filets and season them with salt and pepper.Heat a large non-stick skillet with oil.Place the filets in the heated pan and cook until browned, about 8 to 10 minutes. Remove tilapia from pan and set aside.Bring water to a boil in a medium-sized soup pot and boil the Roma tomatoes for 3 minutes. Remove the tomatoes from the water, saving the boiling water for later use, and let them cool.In a blender, add the tomatoes and 1 cup of the remaining tomato-boiled water.Add ¼ cup of green onion along with the garlic to the blender and blend on high for 2 minutes.Reheat the skillet and add the red and green peppers and remaining green onion; toss for 1 minute.Add the green olives and capers; toss for another 30 seconds.Pour the blender mix into the pan and stir in the bay leaves, parsley and salt.Cover and cook for 5 minutes.Uncover and gently fold in the tilapia filets, making sure the filets are covered with sauce and vegetables. Cook for another 2 minutes. Remove bay leaf.Portion an evenly divided amount of tilapia, vegetables, and their juices on rimmed plates. Nutrition Per Serving: 320 calories, 16g fat, 10g carbohydrate, 32g protein.
