Spicy Tomato Garlic Tilapia with Mashed Potatoes

A flavorful and healthy dish perfect for those looking to maintain a balanced diet while losing weight. This Spicy Tomato Garlic Tilapia combines the goodness of fresh tilapia fillets with ripe tomatoes and aromatic garlic, creating a satisfying, protein-rich meal. The dish is complemented by creamy mashed potatoes, offering a comforting side that is light on calories yet rich in taste. With minimal ingredients and straightforward preparation, this recipe is ideal for busy individuals who want to save time without compromising on nutrition. It's a delicious way to enjoy nutrient-dense foods while supporting your health goals, making it suitable for a variety of diets. This meal not only pleases the palate but also satisfies the body, making it a delightful addition to your weekly meal plan.

Overview

Prep Time

15 min

Cook Time

20 min

Total Time

35 min

Yield

4 servings

Serving Size

1 serving (350 grams)

Tilapia Fillets

Fresh or thawed

4 fillets (about 4-6 ounces each)

Tomato

Diced

2 medium

Potatoes

Peeled and cubed for mashing

2 medium

Garlic

Minced

3 cloves

Tomato Paste

No added sugar

2 tablespoons

Salt

to taste

Black Pepper

to taste

Paprika

1 teaspoon

Butter

Unsalted, for mashing potatoes

2 tablespoons

Red Chili Powder

1/2 teaspoon

Steps

 
0 of 6

Nutrition Facts

Calories per Serving

280

Total Fat

8g

Saturated Fat

4g

Trans Fat

0g

Monounsaturated Fat

3g

Polyunsaturated Fat

1g

Cholesterol

60mg

Sodium

400mg

Total Carbohydrates

30g

Dietary Fiber

3g

Soluble Fiber

1g

Insoluble Fiber

2g

Total Sugars

4g

Added Sugars

0g

Sugar Alcohols

0g

Protein

24g

Calcium

40mg

Iron

2mg

Potassium

700mg

Vitamin A

500mcg

Vitamin C

15mg

Phosphorus

300mg

This recipe was crafted to avoid the following ingredients:
Beef
Pork