Pan-Seared Tilapia with Citrus Vinaigrette

Pan-Seared Tilapia with Citrus Vinaigrette Recipe
Beau Gustafson; Cindy Barr; Kathryn Conrad; Mike Wilson
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.

Yield:

4 servings

Recipe from

Recipe Time

Prep: 36 Minutes

Nutritional 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

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

Preparation

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 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.

Note:

Marcia Smart,

January 2008
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