tilapia with smoky-pepper sauce

This is an easy healthy dinner, you can put together in no time.





Ingredients:

• 4 tilapia or other mild, thin fish fillets (about 4 ounces each)
• 1/2 teaspoon paprika
• 1/4 teaspoon pepper
• 1 teaspoon canola or olive oil
• 3/4 cup finely chopped bottled roasted red bell peppers
• 1/2 cup mild picante sauce (low sodium)
• 1/2 to 1 chipotle pepper canned in adobe sauce, finely mashed and chopped with a fork
• 2 teaspoons olive oil
• 1/4 teaspoons minced garlic (or to taste)

---

Directions:

• Rinse the fish and pat dry with paper towels. Sprinkle with paprika and pepper on
• both sides of the fish.
• In large nonstick skillet, heat oil over medium heat, swirling to
• coat the bottom. Cook the fish for 3 minutes on each side or until it flakes easily when
• ​tested with a fork.
• Transfer the fish to plates.

• Meanwhile, in a small microwaveable bowl, stir together remaining ingredients.
• Cover the bowl with plastic wrap. Microwave on high for 2 minutes , or until thoroughly heated.
  
• Spoon over cooked fish. 
  

Nutritional Information:
Serves 4; 3 ounces fish and 1/3 cup sauce per serving,
​

Calories: 151
Total Fat: 5.5 g
 Cholesterol: 57 mg.
Sodium: 329 mg
Carbohydrates: 3 gm.
Protein: 23 grams

Source: American Heart Association 2007