Pan-Seared Tilapia with Roasted Red Pepper Salsa
with broccolini and avocado salad
We're starting the week off right with a healthy meal that's loaded with flavor! Tilapia gets a boost with a simple salsa made from roasted red peppers and tart capers.
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Ingredients
Pan-Seared Tilapia with Roasted Red Pepper Salsa:
- Bell peppers, red - 2
- Red onions - 1/4 , minced
- Tilapia fillets - 1 lb
- Red wine vinegar - 1 tsp
- Capers - 1 Tbsp , drained
- Lemons - 1/2 , wedges
- Cooking oil - 1 Tbsp
Broccolini and Avocado Salad:
- Balsamic vinegar - 2 1/2 Tbsp
- Dijon mustard - 2 tsp
- Honey - 2 tsp
- Mild-flavored oil - 1/4 cup
- Broccolini - 1 bunch , ends trimmed
- Avocados - 1 , chopped
- Salad greens - 5 oz
- Pumpkin seeds (pepita) - 1/3 cup
Prep
- Make vinaigrette - Whisk together balsamic vinegar, Dijon mustard, honey and oil. Season to taste with salt and pepper. (Can be done up to 5 days ahead)
- Cook broccolini - Chop broccolini into bite-sized pieces and place into a microwave-safe dish. Toss with some salt. Cover with a wet paper towel and microwave for 2 ½ to 3 minutes, until broccolini is tender but still crunchy. (Can be done up to 5 days ahead)
- Roast red peppers - Turn on the oven’s broiler. Core stem out of red peppers and cut in half. Broil peppers on a sheet pan, skin-side up, until charred, ~5 to 7 minutes. Place in a mixing bowl and cover with a plate for ~5 minutes to steam off skins. When cool enough to handle, peel skin off of red pepper and discard. Roughly chop pepper. (Can be done up to 5 days ahead)
- Red onions - Prep as directed. (Can be done up to 3 days ahead)
- Tilapia - Rinse and dry fish. Lightly salt and pepper.
- Make salsa - Combine red peppers, onions, vinegar and capers. (Can be done up to 3 days ahead)
- Lemons / Avocados - Prep as directed.
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Make
- Heat a skillet over medium-high heat. Add oil and tilapia. Cook until well-seared ~4 minutes. Flip and sear other side until cooked through ~4 minutes.
- Toss salad greens with broccolini, avocados, pumpkin seeds and vinaigrette.
- Serve tilapia with salsa and lemon wedges. Enjoy with salad on the side.
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