Shallow-Poached Tilapia with Peppers, Onions & San Marzano Tomatoes

Shallow-Poached Tilapia

with Peppers, Onions & San Marzano Tomatoes

25 MIN
3 SmartPoints®
2 Servings
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From the Test Kitchen

For this elegant dish, delicately flaky tilapia fillets are added to a light, flavorful tomato-based broth to cook—a technique called shallow-poaching. It’s all topped with a vibrant salsa of plump fresh tomatoes and spicy pickled jalapeño.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

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  • Nutrition
    PER SERVING
  • Calories
    310 Cals (est.)
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fresh
ingredients
time-saving
tips & techniques
Prepare the ingredients & start the broth:
1 Prepare the ingredients & start the broth:

Wash and dry the fresh produce. Halve, peel, and thinly slice the onion. Cut off and discard the stems of the sweet peppers; remove the cores, then thinly slice lengthwise. Combine in a bowl. Peel and roughly chop 1 clove of garlic. Using the flat side of your knife, smash the olives to release the pits. Discard the pits, then roughly chop the olives. Drain the canned tomatoes. Place in a large bowl and gently break apart with your hands. Add the chopped olives, demi-glace, and 3/4 cup of water; stir to combine. Quarter and deseed the lemon.

Cook the vegetables & broth:
2 Cook the vegetables & broth:

In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared onion and peppers; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until slightly softened. Add the chopped garlic and oregano. Cook, stirring frequently, 30 seconds to 1 minute, or until combined. Add the broth (carefully, as the liquid may splatter) and season with salt and pepper. Heat to boiling on high.

Add the fish:
3 Add the fish:

While the vegetables cook, pat the fish dry with paper towels; season with salt and pepper on both sides. Once boiling, carefully place the seasoned fish on top of the cooked vegetables and broth. Reduce the heat to medium-high and loosely cover the pan with foil. Cook, without stirring, 5 to 6 minutes, or until the fish is opaque and cooked through. Turn off the heat; stir in the juice of 2 lemon wedges.

Make the salsa:
4 Make the salsa:

While the fish cooks, quarter the fresh tomatoes. Peel the remaining clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Roughly chop the jalapeño pepper; thoroughly wash your hands immediately after handling. In a bowl, combine the quartered tomatoes, as much of the garlic paste as you’d like, the juice of the remaining lemon wedges, and as much of the chopped jalapeño pepper as you’d like, depending on how spicy you’d like the salsa to be. Stir to combine. Taste, then season with salt and pepper if desired. 

Serve your dish:
5 Serve your dish:

Serve the cooked vegetables and broth topped with the cooked fish. Garnish with the salsa. Enjoy!

Tips from Home Chefs

Prepare the ingredients & start the broth:
1 Prepare the ingredients & start the broth:

Wash and dry the fresh produce. Halve, peel, and thinly slice the onion. Cut off and discard the stems of the sweet peppers; remove the cores, then thinly slice lengthwise. Combine in a bowl. Peel and roughly chop 1 clove of garlic. Using the flat side of your knife, smash the olives to release the pits. Discard the pits, then roughly chop the olives. Drain the canned tomatoes. Place in a large bowl and gently break apart with your hands. Add the chopped olives, demi-glace, and 3/4 cup of water; stir to combine. Quarter and deseed the lemon.

2 Cook the vegetables & broth:

In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared onion and peppers; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until slightly softened. Add the chopped garlic and oregano. Cook, stirring frequently, 30 seconds to 1 minute, or until combined. Add the broth (carefully, as the liquid may splatter) and season with salt and pepper. Heat to boiling on high.

Cook the vegetables & broth:
Add the fish:
3 Add the fish:

While the vegetables cook, pat the fish dry with paper towels; season with salt and pepper on both sides. Once boiling, carefully place the seasoned fish on top of the cooked vegetables and broth. Reduce the heat to medium-high and loosely cover the pan with foil. Cook, without stirring, 5 to 6 minutes, or until the fish is opaque and cooked through. Turn off the heat; stir in the juice of 2 lemon wedges.

4 Make the salsa:

While the fish cooks, quarter the fresh tomatoes. Peel the remaining clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Roughly chop the jalapeño pepper; thoroughly wash your hands immediately after handling. In a bowl, combine the quartered tomatoes, as much of the garlic paste as you’d like, the juice of the remaining lemon wedges, and as much of the chopped jalapeño pepper as you’d like, depending on how spicy you’d like the salsa to be. Stir to combine. Taste, then season with salt and pepper if desired. 

Make the salsa:
Serve your dish:
5 Serve your dish:

Serve the cooked vegetables and broth topped with the cooked fish. Garnish with the salsa. Enjoy!

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