filipino

Pan Seared Fish Fillet with Tomato Onion Sauce

Name: Pan Seared Fish Fillet with Tomato Onion Sauce
Yield: 1 serving
Cuisine: filipino
Ingredients: 213 g white fish fillet (tilapia or similar); 192 g white rice, cooked; 171 g tomato, chopped; 75 g onion, sliced; 13 g vegetable oil; 13 g cane vinegar; 11 g soy sauce; 43 g water; 1 g salt; 1 g ground black pepper

This pan-seared dish pairs white fish fillet with tomato, chopped, onion, sliced and soy sauce. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced Pescatarian

Set your calorie target 650 kcal

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Estimated macros per portion

51 g Protein

69 g Carbohydrates

18 g Fat

4 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

213g white fish fillet (tilapia or similar) 213 kcal
192g white rice, cooked 250 kcal
171g tomato, chopped 31 kcal
75g onion, sliced 30 kcal
13g vegetable oil 115 kcal
13g cane vinegar 2 kcal
11g soy sauce 8 kcal
43g water 0 kcal
1g salt 0 kcal
1g ground black pepper 3 kcal

Cooking instructions

white fish fillet (tilapia or similar)saltground black pepper
Pat the fish dry and season with salt and black pepper.
white fish fillet (tilapia or similar)vegetable oil
Heat oil in a pan over medium-high heat. Sear the fish 3 to 4 minutes per side until cooked through and browned; remove to a plate.
tomatoonion
In the same pan, add onion and saute 1 minute. Add tomatoes and cook 3 minutes until they soften and release juices.
cane vinegarsoy saucewater
Stir in vinegar, soy sauce, and water. Simmer 2 minutes to form a light sauce.
white fish fillet (tilapia or similar)white ricesoy sauce
Return fish to the pan to warm through for 30 seconds. Serve with hot rice and spoon sauce on top.