• Heat oil in a large nonstick skillet over medium-high heat. Add peppers, onion, jalapeño and garlic. Cook for 10 minutes, stirring occasionally. Stir in tomatoes, tomato sauce, 1/2 cup water, 1/2 teaspoon of the salt and 1/8 teaspoon of the black pepper. Bring to a simmer.

  • Season tilapia with remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Place fish in skillet and cover with sauce. Simmer, covered, for 6 minutes or until fish flakes easily. Sprinkle cilantro over top.

  • Serve with cooked rice. Squeeze a few lemon wedges over each serving.

Power Plate

When using reduced-sodium products such as tomato sauce, punch up the flavor with add-ins like hot peppers, fresh herbs and lemon juice.

Nutrition Facts

455 calories; 11 g total fat; 82 mg cholesterol; 611 mg sodium. 51 g carbohydrates; 38 g protein;