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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  North American >> Canadian >> Canadian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. In a shallow Dutch oven, heat 1 tablespoons of the oil over medium heat. | 2. Fry the onion, garlic, red pepper, oregano, cumin, 1/4 teaspoons each of the salt and pepper, and the hot pepper sauce, stirring often, for 15 minutes or until the vegetables are tender. | 3. Add the tomatoes and bring to a boil. | 4. Reduce the heat and simmer for about 20 minutes or until thickened and reduced to about 2 cups. | 5. Stir in the coriander, orange juice and lime juice. | 6. Meanwhile, in a non-stick skillet, heat the remaining oil over medium-high heat. | 7. Sprinkle the fish with the remaining salt and pepper. | 8. Fry, turning once, in batches and adding more oil if necessary, for 4 minutes or until browned. | 9. Nestle into the hot sauce and simmer for 4 minutes or until the fish flakes easily when tested. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
extra virgin olive oil	3	tablespoons	divided	1613.8703	0.0	359.0408	9.0667
onion	1		sliced	64.0	14.944	1.76	0.16
garlic clove	3		minced	13.41	2.9754	0.5724	0.045
red pepper	1		sliced sweet	1.25	0.2753	0.0584	0.0138
oregano	1	teaspoon	dried	2.65	0.6892	0.09	0.0428
cumin	1/2	teaspoon	ground	3.9375	0.4645	0.187	0.2338
salt	1/2	teaspoon	divided	-	-	-	-
black pepper	1/2	teaspoon	ground divided	2.8865	0.7354	0.1195	0.0375
pepper sauce	1/2	teaspoon		-	-	-	-
tomato	1	can	diced	40.2099	8.6898	1.9658	0.4468
coriander	2	tablespoons	chopped	0.46	0.0734	0.0426	0.0104
orange juice	2	tablespoons		13.95	3.2239999999999998	0.217	0.062
lime juice	1	tablespoon		3.7812	1.2735	0.0635	0.0106
tilapia fillet	4			1613.8703	0.0	359.0408	9.0667

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.