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Pan Seared Tilapia With Citrus Vinaigrette Recipe
|Salt||1⁄2 Teaspoon, divided|
|Freshly ground black pepper||1⁄2 Teaspoon, divided|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Shallots||2 Tablespoon, finely chopped|
|Fresh lemon juice||2 Tablespoon|
|Fresh orange juice||2 Tablespoon|
|Extra virgin olive oil||4 Teaspoon|
|Sherry vinegar||2 Teaspoon|
Calories 189 Calories from Fat 75
% Daily Value*
Total Fat 8 g12.1%
Saturated Fat 1.4 g7.1%
Trans Fat 0 g
Cholesterol 40 mg
Sodium 320.9 mg13.4%
Total Carbohydrates 5 g1.5%
Dietary Fiber 0.21 g0.84%
Sugars 1.2 g
Protein 20 g40.6%
Vitamin A 1.9% Vitamin C 10.5%
Calcium 0.9% Iron 2%
*Based on a 2000 Calorie diet
Heat a large nonstick skillet over medium-high heat.
Coat pan with cooking spray.
Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper.
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 the 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; saute 1 minute or until thoroughly heated, stirring frequently.
Place 1 fillet on each of 4 plates; top each serving with about 3 tablespoons sauce.