Tilapia with Tomato Chutney

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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.

 

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 Chef Kates,
ALDI Test Kitchen