Tilapia with Tomato Chutney

Try our Tilapia with Tomato Chutney recipe, a delightful and healthy dish that celebrates the natural flavors of nutritious ingredients. This recipe is crafted with a mindful selection of elements that contribute to a satisfying meal.

In pursuing a healthy and flavorful dish, our Tilapia with Tomato Chutney stands out for its thoughtful selection of ingredients.

Use diced tomatoes, to provide a juicy and vibrant base for the chutney, a sauce originating from India. Chutney is made through the process of slow-cooking vegetables with herbs and seasonings. Tomatoes are rich in vitamins and antioxidants and add a burst of flavor to the dish. Complementing the tomatoes is extra virgin olive oil, a heart-healthy fat that adds a luscious texture to the recipe while keeping calories low.

A touch of lemon juice brightens the chutney, adding a zesty and refreshing kick, while raisins and brown sugar introduce a natural sweetness that balances the acidity of the tomatoes. Ground cumin and crushed red pepper bring warm and smoky undertones, elevating the flavor profile with a hint of spice.

The lean and protein-rich choice of tilapia fillets becomes the canvas for this flavorful chutney. Seasoned with salt, black pepper and optional chili powder, the tilapia fillets are a healthy and versatile protein source.

Almonds provide a satisfying crunch, adding texture and nutty notes to the dish. Olives contribute a savory and salty element, enhancing the overall flavor complexity. Finally, a generous sprinkle of chopped parsley brings freshness and a touch of vibrant color to the finished dish.

This Tilapia with Tomato Chutney recipe celebrates health-conscious choices without compromising on flavor. It's a testimony to how carefully selected ingredients can come together to create a dish that's nourishing and a delight for the senses. Enjoy this Tilapia with Tomato Chutney recipe that invites you to savor the taste of a healthy and flavorful meal.

Prep Time:  10 minutes   |    Cook Time:  30 minutes   |    Total Time:  40 minutes   |    Servings:  4

Ingredients:

  • Carlini  Cooking Spray
  • 14.5 ounces  Happy Harvest  Diced Tomatoes
  • ¼ cup Priano  Extra Virgin Olive Oil
  • Juice of ½ lemon
  • ¼ cup  Southern Grove  Raisins
  • 1 tablespoon  Baker's Corner  Brown Sugar
  • ½ teaspoon  Stonemill  Ground Cumin
  • Pinch  Stonemill  Crushed Red Pepper
  • 16 ounces  Fremont Fish Market Tilapia Fillets, thawed and patted dry
  • Stonemill  Iodized Salt, to taste
  • Stonemill  Ground Black Pepper, to taste
  • Stonemill  Chili Powder, to taste (optional)
  • ½ cup  Southern Grove  Slivered Almonds
  • ¼ cup chopped  Tuscan Garden  Spanish Manzanilla Olives
  • ½ cup chopped parsley

Directions:

  1. Preheat oven to 375°. Coat a baking sheet with cooking spray.
  2. In a medium saucepan, combine next 7 ingredients. Simmer for 20-30 minutes, mixture will thicken.
  3. Place tilapia fillets on prepared baking sheet and season to taste with salt, pepper and chili powder. Bake for 10-12 minutes.
  4. Meanwhile, place almonds on a baking sheet and bake for 5-7 minutes or until toasted.
  5. Stir almonds, olives and parsley into sauce. Season to taste with salt and pepper. Top fish with sauce.

Recipe Courtesy of ALDI Test Kitchen