Penn Herb Wellness Guide
Cornmeal Dusted Tilapia with Tomato-Basil Sauce
Kate Miller
If your goal is to eat more fish, here's an easy recipe you can make every week.
Ingredients
- Sauce2 large ripe tomatoes, seeded and diced
- 1/2 cup fresh basil leaves, cut into strips
- 3 cloves garlic, minced
- 2 Tbs olive oil
- 2 tsp salt
- 1/2 tsp black pepper
- Fish6 tilapia fillets (about 1 lb)
- 1 cup cornmeal, seasoned to taste with salt and pepper
- 4 Tbs butter
- 1/2 lemon
Directions
- Combine all ingredients for tomato-basil sauce and refrigerate until ready to use. Can be made up to 24 hours ahead of time.
- Lightly cover both sides of tilapia fillets with seasoned cornmeal.
- In a large skillet, melt butter. Cook tilapia in melted butter, 3 minutes per side.
- Place fish on plates and squeeze lemon over the top. Top with tomato-basil sauce. Enjoy!
Nutrition Facts
Calories 269
Calories from Fat 126 (47%)
(22%)Total Fat 14g
(30%)Saturated Fat 6g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
(19%)Cholesterol 58mg
(37%)Sodium 880mg
(13%)Potassium 462mg
Total Carbohydrate 19g
(10%)Dietary Fiber 2g
Sugars 2g
Sugar Alcohols 0g
(35%)Protein 18g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.