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colombian

Tilapia in Tomato Onion Sauce with Patacones

This pan-seared dish pairs tilapia fillet with tomato, diced, white onion, thinly sliced and green plantain, peeled and cut into 1-inch slices. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner
Medium
Balanced High satiety Pescatarian Gluten free
300 kcal 2000 kcal
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Estimated macros per portion

37 g Protein
71 g Carbohydrates
25 g Fat
8 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 161g tilapia fillet 161 kcal
  • 161g green plantain, peeled and cut into 1-inch slices 233 kcal
  • 177g tomato, diced 32 kcal
  • 64g white onion, thinly sliced 26 kcal
  • 5g garlic, minced 7 kcal
  • 14g vegetable oil for air frying or brushing 124 kcal
  • 6g olive oil 53 kcal
  • 12g lime juice 4 kcal
  • 0.6 tsp (1g) kosher salt 0 kcal
  • 0.2 tsp (0g) black pepper 1 kcal

Cooking instructions

  1. green plantain
    Smash green plantain slices with the bottom of a glass to form thick discs.
  2. green plantainvegetable oil for air frying or brushingkosher salt
    Preheat an air fryer to 400 F/200 C and brush the basket and food with the listed oil. Fry plantain discs 2-3 minutes per side until lightly golden; remove and salt lightly.
  3. tilapia filletkosher saltblack pepper
    Season tilapia with salt and black pepper.
  4. tomatowhite oniongarlicvegetable oil for air frying or brushingolive oil
    In the same skillet, add olive oil (discard excess frying oil if needed). Saute onion and garlic 2 minutes; add tomato and simmer 5 minutes until saucy.
  5. lime juice
    Nestle fish into the sauce, cover, and cook 6-8 minutes until fish flakes easily. Stir in lime juice.
  6. tomatowhite onion
    Serve fish with tomato-onion sauce and the patacones on the side.

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