Pan Seared Tilapia with Citrus Vinaigrette (01.03.13)

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

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