Pan Seared Tilapia With Citrus Vinaigrette Recipe
Summary
Ingredients
| Cooking spray | 1 | |
| Tilapia fillets | 4 | |
| 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 |
Nutrition Facts
Serving size
Calories 183 Calories from Fat 75
% Daily Value*
Total Fat 8 g12.1%
Saturated Fat 1.4 g7.1%
Trans Fat 0 g
Cholesterol 40 mg13.3%
Sodium 511.7 mg21.3%
Total Carbohydrates 6 g2.2%
Dietary Fiber 0.21 g0.84%
Sugars 0.9 g
Protein 20 g40.6%
Vitamin A 1.9% Vitamin C 10.5%
Calcium 0.6% Iron 1.6%
*Based on a 2000 Calorie diet
Directions
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.
2.
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.
Chef
