Nutritional Information
Calories: 215
Fat: 7.4g
Protein: 34.5g
Carbohydrates: 2.9g
Cholesterol: 85mg.
Sodium: 357mg.
Fiber: 0.2g
Iron: 1.2mg
Calcium: 24mg.

Servings
This recipe serves 4. Serving size 1 fillet and sauce.

Time To Cook:
30 minutes total.
Pan Seared Tilapia Fillets
With Citrus Vinaigrette

This robust and delicious sauce is perfect over plain white fish. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.

Ingredients
  • Cooking spray
  • 4 tilapia fillets, about 6 ounces each
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/2 cup white wine or cooking 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 white wine vinegar


Directions
  
  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  3. 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.
  4. Add white wine to pan; cook 30 seconds or until liquid almost evaporates.
  5. Combine shallots and remaining ingredients, stirring well with a whisk. Stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
  6. Add shallot mixture to pan and sauté 1 minute or until thoroughly heated, stirring frequently.
  7. Place 1 fillet on each of 4 plates; top each serving with about 3 tablespoons sauce.


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