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Tilapia with Zucchini Puttanesca
NEW
Calorie Smart
High Protein
Easy Prep
Tilapia with Zucchini Puttanesca

plus Baguette & Basil Butter

5 min
Difficulty: 2/3

You'll set flaky seared tilapia over tender zucchini and onion simmered in a savory, briny puttanesca tomato sauce studded with olives and Italian seasoning. Serve it with a golden-brown toasted baguette spread with an herby basil butter.

Allergens

Fish
Wheat
Milk
Soy

Utensils

Baking Sheet
Paper Towel
Large Pan
Small Bowl

Tags

Under 650 Calories
Calorie Smart
High Protein
Pork-free
Static-position
Ineligible-reco
Pescatarian
Easy Prep
Dietitian-Approved
GLP-1 Friendly
Fall
Spring
Summer
Winter
Classic Plates
Seasonal
Ingredients
Onion

Onion

1 unit

Zucchini

Zucchini

1 unit

Crushed Tomatoes

Crushed Tomatoes

1 unit

Tilapia

Tilapia

11 ounce

Garlic

Garlic

2 clove

Italian Seasoning

Italian Seasoning

0.5 tablespoon

Miso Sauce Concentrate

Miso Sauce Concentrate

1 unit

Parsley

Parsley

0.25 ounce

Demi-Baguette

Demi-Baguette

1 unit

Green Olives

Green Olives

1 unit

Basil Paste

Basil Paste

1 ounce

Salt

Salt

teaspoon (tsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Olive Oil

Olive Oil

1 tablespoon (tbsp)

Sugar

Sugar

0.5 teaspoon (tsp)

Butter

Butter

2 tablespoon (tbsp)

Preparation
1
Prep

  • Adjust rack to top position and preheat oven to 425 degrees. Place 2 TBSP butter (4 TBSP for 4 servings) in a small bowl; bring to room temperature. Wash and dry produce.

  • Trim and halve zucchini lengthwise; slice crosswise into ½-inch-thick half-moons. Halve, peel, and finely dice onion. Peel and mince or grate garlic. Roughly chop olives. Roughly chop parsley.

2
Cook Fish

  • Pat tilapia* dry with paper towels; rub all over with ½ TBSP olive oil (1 TBSP for 4 servings). Season all over with salt and pepper. Transfer to a baking sheet.

  • Roast on top rack until tilapia is cooked through and flakes easily with a fork, 10-12 minutes.

3
Start Puttanesca

  • While tilapia cooks, heat ½ TBSP olive oil (1 TBSP for 4 servings) in a large pan over medium-high heat. Add zucchini and onion; cook, stirring occasionally, until softened and lightly browned, 5-7 minutes. TIP: If your pan seems dry, add another splash of olive oil.

  • Add garlic and a big pinch of salt. Cook, stirring frequently, until fragrant, 1-2 minutes.

4
Finish Puttanesca

  • To pan with zucchini and onion, stir in olives, crushed tomatoes, miso sauce concentrate, half the parsley, half the basil paste, half the Italian Seasoning, ¼ cup water, and ½ tsp sugar (for 4 servings, use all the Italian Seasoning, ½ cup water, and 1 tsp sugar). Bring to a simmer; cook, stirring occasionally, until sauce has thickened slightly, 4-5 minutes.

  • Remove from heat; season with salt and pepper to taste.

5
Make Herb Toast

  • While puttanesca cooks, to bowl with softened butter, add remaining parsley, remaining basil paste, a pinch of salt, and pepper; stir to combine.

  • Halve baguette lengthwise and toast until golden brown. Spread cut sides with basil butter and halve on a diagonal.

6
Serve

  • Divide zucchini puttanesca between shallow bowls; top with tilapia. Serve with basil butter toast on the side.

Nutrition per serving

640

kcal

Calories

30

g

Fat

10

g

Saturated Fat

46

g

Carbohydrate

17

g

Sugar

5

g

Dietary Fiber

38

g

Protein

105

mg

Cholesterol

890

mg

Sodium

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