Tilapia with Tomato Chutney
Try our Tilapia with Tomato Chutney recipe, a delightful and healthy dish that celebrates the natural flavors of nutritious ingredients. This recipe is crafted with a mindful selection of elements that contribute to a satisfying meal.
In pursuing a healthy and flavorful dish, our Tilapia with Tomato Chutney stands out for its thoughtful selection of ingredients.
Use diced tomatoes, to provide a juicy and vibrant base for the chutney, a sauce originating from India. Chutney is made through the process of slow-cooking vegetables with herbs and seasonings. Tomatoes are rich in vitamins and antioxidants and add a burst of flavor to the dish. Complementing the tomatoes is extra virgin olive oil, a heart-healthy fat that adds a luscious texture to the recipe while keeping calories low.
A touch of lemon juice brightens the chutney, adding a zesty and refreshing kick, while raisins and brown sugar introduce a natural sweetness that balances the acidity of the tomatoes. Ground cumin and crushed red pepper bring warm and smoky undertones, elevating the flavor profile with a hint of spice.
The lean and protein-rich choice of tilapia fillets becomes the canvas for this flavorful chutney. Seasoned with salt, black pepper and optional chili powder, the tilapia fillets are a healthy and versatile protein source.
Almonds provide a satisfying crunch, adding texture and nutty notes to the dish. Olives contribute a savory and salty element, enhancing the overall flavor complexity. Finally, a generous sprinkle of chopped parsley brings freshness and a touch of vibrant color to the finished dish.
This Tilapia with Tomato Chutney recipe celebrates health-conscious choices without compromising on flavor. It's a testimony to how carefully selected ingredients can come together to create a dish that's nourishing and a delight for the senses. Enjoy this Tilapia with Tomato Chutney recipe that invites you to savor the taste of a healthy and flavorful meal.
Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes | Servings: 4
Ingredients:
- Carlini Cooking Spray
- 14.5 ounces Happy Harvest Diced Tomatoes
- ¼ cup Priano Extra Virgin Olive Oil
- Juice of ½ lemon
- ¼ cup Southern Grove Raisins
- 1 tablespoon Baker's Corner Brown Sugar
- ½ teaspoon Stonemill Ground Cumin
- Pinch Stonemill Crushed Red Pepper
- 16 ounces Fremont Fish Market Tilapia Fillets, thawed and patted dry
- Stonemill Iodized Salt, to taste
- Stonemill Ground Black Pepper, to taste
- Stonemill Chili Powder, to taste (optional)
- ½ cup Southern Grove Slivered Almonds
- ¼ cup chopped Tuscan Garden Spanish Manzanilla Olives
- ½ cup chopped parsley
Directions:
- Preheat oven to 375°. Coat a baking sheet with cooking spray.
- In a medium saucepan, combine next 7 ingredients. Simmer for 20-30 minutes, mixture will thicken.
- Place tilapia fillets on prepared baking sheet and season to taste with salt, pepper and chili powder. Bake for 10-12 minutes.
- Meanwhile, place almonds on a baking sheet and bake for 5-7 minutes or until toasted.
- Stir almonds, olives and parsley into sauce. Season to taste with salt and pepper. Top fish with sauce.
Recipe Courtesy of Chef Kates, ALDI Test Kitchen