Crispy Tilapia in Flavorful Tomato-Cilantro Sauce
This Crispy Tilapia in Flavorful Tomato-Cilantro Sauce is a delightful twist on a traditional Panamanian dish, inspired by my mother's cherished recipes. The dish features perfectly fried tilapia fillets, coated in a blend of flour and cornmeal for an irresistible crunch. It is then enveloped in a bright and savory tomato-cilantro sauce, bursting with fragrant vegetables. This dish is not only easy to prepare but also pairs beautifully with a side of fluffy Jasmine rice or classic Panamanian corn cake tortillas. With its unique flavor profile and satisfying textures, this meal is sure to become a family favorite. Just a heads-up—this recipe can get smoky, so make sure your kitchen is well-ventilated!
3
Servings
320
Calories
11
Ingredients
Ingredients
Tilapia fillets
2 lbs (cut into strips)
Flour
1/4 cup (for coating)
Cornmeal
1/4 cup (optional, for coating)
Salt
to taste
Pepper
to taste
Olive oil
1/4 cup (for frying)
Onion
1 (vertically sliced)
Green pepper
1 (cut into strips)
Cilantro
1 cup (chopped)
Garlic cloves
2 (minced)
Stewed tomatoes or diced tomatoes
15 ounces
Instructions
1
Begin by finely chopping the onion, green pepper, garlic, and cilantro. Set these aside for later use.
2
In a shallow dish, combine the flour, cornmeal, salt, and pepper. For those looking for a quicker preparation, you can skip the cornmeal and just use flour.
3
Slice the tilapia fillets into strips, approximately 3 to 4 pieces per fillet, ensuring they will cook evenly.
4
Carefully coat each piece of tilapia with the flour mixture, ensuring an even layer for a perfect crunch.
5
In a large frying pan, heat 2 to 3 tablespoons of olive oil over medium heat. When the oil is hot, add the coated fish strips in a single layer, without overcrowding the pan.
6
Cook the tilapia on gold brown on one side, then gently flip to cook the other side until it is golden brown and fully cooked. Drain excess oil as needed during cooking.
7
Once cooked, remove the tilapia from the pan and place it in a warm location while you prepare the sauce.
8
In the drippings left in the pan, add the chopped onion, green pepper, garlic, and cilantro. Stir-fry these ingredients until the onion becomes translucent, releasing their delightful aromas.
9
Pour in the stewed or diced tomatoes, stirring to combine, then gently fold the cooked tilapia back into the pan, ensuring the fish is coated with the sauce.
10
Allow the dish to heat through on medium temperature for a few minutes before serving over a bed of rice.
Nutrition Information
13g
Fat
17g
Carbs
37g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Crispy Tilapia in Flavorful Tomato-Cilantro Sauce?
This dish is a Panamanian-inspired recipe featuring fried tilapia fillets coated in flour and cornmeal, served in a savory tomato, vegetable, and cilantro sauce.
Where does this recipe originate from?
The recipe is a twist on a traditional Panamanian dish, inspired by the creator's mother's cherished recipes.
How many servings does this tilapia recipe make?
This recipe is designed to provide 3 servings.
What are the calories per serving?
Each serving contains approximately 320 calories.
Can I omit the cornmeal from the coating?
Yes, for a quicker preparation you can skip the cornmeal and use only flour for the fish coating.
What ingredients are used for the fish coating?
The coating consists of 1/4 cup flour, 1/4 cup cornmeal, salt, and pepper.
What type of tomatoes should be used for the sauce?
You can use 15 ounces of either stewed tomatoes or diced tomatoes.
How much protein is in one serving?
Each serving provides 37 grams of protein.
What is the fat content of this dish?
There are 13 grams of fat per serving.
How many carbohydrates are in this tilapia dish?
Each serving contains 17 grams of carbohydrates.
How should I cut the tilapia fillets?
The fillets should be sliced into strips, approximately 3 to 4 pieces per fillet, to ensure even cooking.
What kind of oil is best for frying the fish?
The recipe calls for 1/4 cup of olive oil for frying.
Which vegetables are included in the tomato sauce?
The sauce includes chopped onion, green pepper, garlic, and a significant amount of cilantro.
How much cilantro is needed for this recipe?
The recipe requires 1 cup of chopped cilantro.
What is the best way to serve this dish?
It pairs beautifully with fluffy Jasmine rice or classic Panamanian corn cake tortillas.
Are there any safety tips for cooking this recipe?
The cooking process can get smoky, so it is important to ensure your kitchen is well-ventilated.
How do I ensure the tilapia is crispy?
Carefully coat each piece with the flour and cornmeal mixture and fry in hot oil without overcrowding the pan.
When do I add the vegetables to the pan?
Add the vegetables to the pan drippings after the fish has been cooked and removed from the pan.
How long should I cook the onions?
Stir-fry the onions along with the peppers, garlic, and cilantro until the onions become translucent.
Is this recipe considered easy to make?
Yes, it is described as an easy recipe and a one-dish meal that is a family favorite.
How many garlic cloves are required?
You will need 2 minced garlic cloves.
What should I do if the fish is browning too fast?
You can drain excess oil as needed and adjust the heat to medium to ensure it is fully cooked without burning.
How do I combine the fish and the sauce?
After the sauce ingredients are combined, gently fold the cooked tilapia back into the pan to coat it with the sauce.
What is the total weight of tilapia used?
The recipe uses 2 pounds of tilapia fillets.
How should the green pepper be prepared?
The green pepper should be cut into strips.
How should the onion be prepared?
The onion should be vertically sliced.
What tags are associated with this recipe?
Tags include Panamanian, tilapia, fish, one-dish meal, tomato sauce, cilantro, easy recipe, seafood, and family favorite.
Is there any fiber in this dish?
The provided nutritional data indicates that fiber content is null or not specified.
Can I use frozen tilapia?
Yes, as long as the fillets are thawed and patted dry before coating to ensure they get crispy.
How many ingredients are in this recipe in total?
There are 11 distinct ingredients used in this recipe.