Mexican · Dinner
Tilapia in Chipotle Tomato Stew (Low-Chol)
Tilapia fillet poached in a smoky-spicy chipotle tomato broth with onion, garlic and cumin, finished with lime juice and cilantro. The lean white fish stays tender in the gently simmering sauce. Served over rice with fresh herbs and a lime wedge.
$5
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
382Calories
40.8gProtein
8.9gFat
34.2gCarbs
6.8gSugar
3.9gFiber
612mgSodium
63mgChol
1.6gSat Fat
1120mgPotassium
95mgCalcium
2.8mgIron
2.1mcgVitamin B12
19mgVitamin C
gluten-free
low-cholesterol
protein-rich
low-calorie
low-chol
Instructions
1
Prep
Pat the tilapia fillet dry and season lightly with salt. Thinly slice the onion, mince the garlic, and chop the chipotle in adobo.
2
Sweat
Heat the olive oil in a small saucepan over medium heat and cook the onion and garlic for 3 minutes until translucent.
3
Bloom
Stir in the chipotle, cumin, and smoked paprika, cooking over medium heat for 30 seconds until fragrant and the oil turns red-orange.
4
Simmer
Add the canned tomatoes and chicken stock, bring to a gentle simmer over medium-low heat, and cook uncovered for 8 minutes until thickened.
5
Poach
Lower the tilapia fillet into the simmering sauce, cover, and poach over low heat for 6 to 8 minutes until opaque and flaking.
6
Finish
Stir the lime juice into the sauce, then remove from heat.
7
Plate
Spoon the cooked rice onto a plate, lay the tilapia and sauce alongside, scatter with cilantro, and serve with a lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g tilapia fillet
- 7 oz100g, about a third of a 14.5 oz can canned tomatoes
- 2 tbsp2 tbsp chipotle in adobo
- 11 onion
- 4 cloves4 cloves garlic
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp smoked paprika
- 2 tsp2 tsp olive oil
- 2/3 cup160ml chicken stock, low sodium
- 1 tsp1 tsp lime juice, plus a wedge to serve
- 2 tbsp2 tbsp cilantro
- a pinch of salt
- 5.2 oz150g cooked white rice, to serve
