Pan-Seared Tilapia with Citrus Vinaigrette

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 Cooking Light

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Recipe Time

Prep Time:

Nutritional Information

Amount per serving
  • Calories: 215
  • Calories from fat: 31%
  • Fat: 7.4g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.1g
  • Protein: 34.5g
  • Carbohydrate: 2.9g
  • Fiber: 0.2g
  • Cholesterol: 85mg
  • Iron: 1.2mg
  • Sodium: 357mg
  • Calcium: 24mg

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

  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.
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