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Sonoma Diet Recipes Recipes marked for each wave of the Sonoma Diet. Recipes fit in with whole food diets and the Mediterranean diet.

Wave 1--Tilapia a la Portuguesa

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Old 02-15-2006, 10:23 PM   #1
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Join Date: Jan 2006
Posts: 62

Default Wave 1--Tilapia a la Portuguesa

This is one of my favorites! I like it with whole wheat pasta.

Tilapia a la Portuguesa

4 servings

45 minutes 15 mins prep

1 1/2 lbs tilapia fillets
2 medium ripe tomatoes, chopped
1 small onion, sliced julienne
2 cloves garlic, thinly sliced
1 sweet pepper, chopped (red or green, or a combination of both)
1 tablespoon olive oil
salt and pepper
1/2 cup Chardonnay wine (optional)
1 tablespoon chopped fresh parsley (to garnish)

1. Preheat oven to 375.

2. Place fillets in a baking dish. Brush with olive oil and season with salt and pepper.

3. Layer vegetables over fish, and add wine if using. Season veggies with salt and pepper to taste.

5. Cover baking dish tightly with foil. Bake 25-30 minutes or until fish flakes easily with a fork, and veggies are tender.

6. Garnish with fresh chopped parsley.
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