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Recipes

Contents

Garlic Yam Tilapia

Amanda Carlson-Phillips July 10, 2009

Cook Time
25 minutes
Serves
1
Calories
280
Protein
21g
Total Fat
7g
Saturated Fat
1g
Carbohydrates
35g
Dietary Fiber
7g

Ingredients

  • 3 oz tilapia
  • 1 tsp garlic
  • 1 tomato
  • 1 tbsp capers
  • 2 1/2 tsp extra virgin olive oil
  • 1 carrot
  • 1 small potato
  • 1 yam
  • 1 tsp oregano
  • 1 tsp basil
  • 1/2 tsp salt and pepper

Preparation

  1. Preheat oven to 425 degrees.
  2. Slice 1 yam and 1 small potato into cubes. Cut 1 carrot into bite-sized pieces.
  3. Toss 1 yams, potatoes, and carrots with 1 tablespoon of oregano, 1 tablespoon of basil, and 2 teaspoons of extra virgin olive oil.
  4. Place yam mix on a baking sheet, and place it in the oven for 10 to 15 minutes.
  5. Season both sides of tilapia with salt and pepper.
  6. Cook tilapia in a skillet over medium heat.
  7. Sear both sides (2 minutes each), and plate the fish.
  8. In the same pan, add 1 diced tomato, 1 tablespoon of capers, 1 teaspoon of chopped garlic, and 1/2 tablespoon of extra-virgin olive oil. Season with salt and pepper to taste.
  9. Pour the mixture over your tilapia filet and serve.

 

Tags: Cooking, Recipes, Food

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