Broiled Tilapia with Brava Sauce

Gluten Free
Dairy Free
Health score
49%
Broiled Tilapia with Brava Sauce
60 min.
4
313kcal

Suggestions


Indulge in a delightful culinary experience with our Broiled Tilapia with Brava Sauce, a dish that perfectly balances flavor and health. This gluten-free and dairy-free recipe is not only easy to prepare but also packed with vibrant flavors that will tantalize your taste buds. With a preparation time of just 60 minutes, it’s an ideal choice for a satisfying lunch or a cozy dinner with family and friends.

The star of this dish, tilapia, is a mild and flaky fish that cooks beautifully under the broiler, resulting in a tender and juicy texture. Paired with the rich and zesty Brava sauce, made from fresh tomatoes, garlic, and a hint of spice, this meal is sure to impress. The sauce is a harmonious blend of savory and tangy notes, enhanced by the warmth of paprika and a touch of heat from red pepper flakes and hot sauce.

Not only is this dish a feast for the senses, but it also offers a nutritious profile, with a caloric breakdown that emphasizes protein while keeping fats and carbohydrates in check. Whether you’re looking to impress guests or simply enjoy a delicious meal at home, Broiled Tilapia with Brava Sauce is a fantastic choice that brings the taste of gourmet dining right to your kitchen.

Ingredients

  •  bay leaves 
  • servings pepper black freshly ground
  • 15 ounce canned tomatoes whole canned
  • medium garlic clove finely chopped
  • 0.1 teaspoon granulated sugar 
  • teaspoon kosher salt as needed plus more
  • tablespoons olive oil 
  • cup onion yellow (from)
  • teaspoon paprika hot
  • 0.3 teaspoon pepper red
  • teaspoons sherry vinegar as needed plus more
  • dashes hot sauce as needed plus more
  • 1.5 pounds tilapia 
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • blender
  • aluminum foil
  • kitchen towels

Directions

  1. Place the tomatoes with their juices in a medium bowl and, using your fingers, break them into rough 1-inch pieces; set aside.
  2. Heat 2 tablespoons of the oil in a medium frying pan over medium heat until shimmering.
  3. Add the onion and cook, stirring occasionally, until softened, about 8 minutes.
  4. Add the garlic, paprika, and red pepper flakes and cook, stirring occasionally, until fragrant, about 1 minute.
  5. Add the reserved tomatoes and their juices, water, measured salt, bay leaf, and sugar and bring to a simmer.Reduce the heat to low and cook, stirring occasionally, until the sauce has thickened, become darker in color, and reduced by about half, about 15 to 20 minutes. Meanwhile, set the oven to broil and arrange a rack in the upper third. Line a rimmed baking sheet with aluminum foil and set it aside.When the sauce is ready, remove and discard the bay leaf.
  6. Transfer the sauce to a blender.
  7. Add the measured vinegar and hot sauce and blend until smooth, removing the small cap (the pour lid) from the blender lid and covering the space with a kitchen towel (this allows steam to escape and prevents the blender lid from popping off). Taste and season with additional salt, vinegar, or hot sauce as desired.
  8. Transfer to a serving bowl.Pat the tilapia dry with paper towels and coat with the remaining tablespoon of oil. Season both sides with salt and pepper and place on the prepared baking sheet. Broil until opaque and cooked through, about 5 to 6 minutes.
  9. Serve with the sauce.

Nutrition Facts

Calories313kcal
Protein45.46%
Fat38.66%
Carbs15.88%

Properties

Glycemic Index
53.02
Glycemic Load
3.33
Inflammation Score
-7
Nutrition Score
22.510000249614%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.05mg
Quercetin
8.16mg

Nutrients percent of daily need

Calories:312.54kcal
15.63%
Fat:13.83g
21.27%
Saturated Fat:2.52g
15.76%
Carbohydrates:12.78g
4.26%
Net Carbohydrates:9.78g
3.56%
Sugar:6.58g
7.31%
Cholesterol:85.05mg
28.35%
Sodium:816.36mg
35.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.58g
73.17%
Selenium:72.32µg
103.32%
Vitamin B12:2.69µg
44.79%
Vitamin B3:8.07mg
40.33%
Vitamin D:5.27µg
35.15%
Phosphorus:340.56mg
34.06%
Vitamin B6:0.52mg
26.25%
Potassium:909.14mg
25.98%
Vitamin E:3.73mg
24.84%
Manganese:0.37mg
18.71%
Magnesium:73.29mg
18.32%
Copper:0.35mg
17.69%
Vitamin C:13.49mg
16.35%
Folate:62.65µg
15.66%
Iron:2.68mg
14.89%
Vitamin K:15.23µg
14.51%
Vitamin B5:1.2mg
12.02%
Fiber:3g
11.99%
Vitamin B1:0.17mg
11.63%
Vitamin B2:0.18mg
10.79%
Vitamin A:515.04IU
10.3%
Calcium:69.7mg
6.97%
Zinc:0.98mg
6.5%
Source:Chow