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Tilapia with Tomato Pepper Sauce

Progresso™ Recipe Starters™ tomato cooking sauce provides a flavorful addition to this seafood dinner - ready in 30 minutes.

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  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4

Ingredients

1
lb tilapia fillets (3/4 to 1 inch thick)
1
small green bell pepper, chopped (1/2 cup)
1
small onion, chopped (1/4 cup)
1
can (18 oz) Progresso™ Recipe Starters™ fire roasted tomato cooking sauce
1/3
cup dry white wine or chicken broth

Garnishes, If Desired

Chopped fresh parsley or parsley leaves

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Directions

  • 1 If fish fillets are large, cut into 4 serving pieces. In 12-inch nonstick skillet, heat 1 tablespoon vegetable oil over medium heat.
  • 2 Sprinkle fish with 3/4 teaspoon salt and 1/4 teaspoon pepper. Arrange fish in single layer in skillet. Cook uncovered 6 to 8 minutes, turning once, until fish flakes easily with fork. Remove fish to warm platter; keep warm.
  • 3 Add 1 1/2 teaspoons vegetable oil in same skillet. Increase heat to medium-high. Cook bell pepper and onion in oil 2 minutes, stirring frequently. Stir in cooking sauce and wine. Heat to boiling. Reduce heat; simmer uncovered 12 to 15 minutes, stirring occasionally, until slightly thickened. Spoon tomato mixture over fish. Sprinkle with parsley.

EXPERT TIPS

Expert Tips

A steaming bowl of fresh green beans with a pat of butter and a drizzle of lemon juice would be a good addition.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
25),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
60mg
60%;
Sodium
450mg
450%;
Total Carbohydrate
2g
2%
(Dietary Fiber
2g
2%
  Sugars
6g
6%
),
Protein
22g
22%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
15%;
Calcium
4%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
0
*Percent Daily Values are based on a 2,000 calorie diet.

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© 2013 ®/TM General Mills All Rights Reserved

Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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