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
