ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Pan-Seared Tilapia with Citrus Vinaigrette

Beau Gustafson; Cindy Barr; Kathryn Conrad; Mike Wilson
Prep time 36 mins
Yield 4 servings
To prepare this easy tilapia recipe, simply sear the fish in a skillet, then top with a citrusy white wine-shallot sauce. Sherry vinegar is mildly acidic. If you can't find it, substitute white wine vinegar.

Ingredients

  • Cooking spray
  • 4 (6-ounce) tilapia fillets
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/2 cup white wine
  • 2 tablespoons finely chopped shallots
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons fresh orange juice
  • 4 teaspoons extravirgin olive oil
  • 2 teaspoons sherry vinegar

Nutrition Information

  • calories 215
  • caloriesfromfat 31 %
  • fat 7.4 g
  • satfat 1.6 g
  • monofat 4.1 g
  • polyfat 1.1 g
  • protein 34.5 g
  • carbohydrate 2.9 g
  • fiber 0.2 g
  • cholesterol 85 mg
  • iron 1.2 mg
  • sodium 357 mg
  • calcium 24 mg

How to Make It

  1. 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 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 1 fillet on each of 4 plates; top each serving with about 3 tablespoons sauce.