Pan Seared Tilapia with Citrus Vinaigrette (01.03.13)

Pan Seared Tilapia

by Jennifer Burns, Intermountain Heart Institute at Intermountain Medical Center

  • Cooking spray
  • 4 (6-ounce) tilapia fillets
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • 1/2 cup white wine
  • 2 tablespoons finely chopped shallots
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons fresh orange juice
  • 4 teaspoons extra virgin olive oil
  • 2 teaspoons apple cider vinegar
  • 2 cups baby spinach

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon salt, 1/4 teaspoon pepper, dried basil and garlic powder. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan; keep warm. Repeat procedure with remaining fillets.

Add white wine to pan; cook 30 seconds or until liquid almost evaporates. Combine shallots and remaining ingredients, stirring well with a whisk; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add shallot mixture to pan; sauté 1 minute or until thoroughly heated, stirring frequently. Place each fillet on a bed of spinach on 4 plates; top each serving with about 3 tablespoons sauce.

Nutritional Information
Amount per serving
•    Calories: 215
•    Calories from fat: 31%
•    Fat: 7.4g
•    Saturated fat: 1.6g
•    Monounsaturated fat: 4.1g
•    Polyunsaturated fat: 1.1g
•    Protein: 34.5g
•    Carbohydrate: 2.9g
•    Fiber: 0.2g
•    Cholesterol: 85mg
•    Iron: 1.2mg
•    Sodium: 357mg
•    Calcium: 24mg



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