Pan-Seared Tilapia with Mojo

Nutritional Information

Calories 204
Caloriesfromfat 25 %
Fat 5.6 g
Satfat 0.9 g
Monofat 2.9 g
Polyfat 1 g
Protein 30.1 g
Carbohydrate 6.9 g
Fiber 0.6 g
Cholesterol 52 mg
Iron 0.9 mg
Sodium 533 mg
Calcium 60 mg

Ingredients

1 tablespoon olive oil, divided
4 garlic cloves, thinly sliced
1/4 cup water
3 tablespoons fresh lime juice
1 1/2 teaspoons ground cumin, divided
3/4 teaspoon salt, divided
3 tablespoons all-purpose flour
1/4 teaspoon ground red pepper
Olive oil cooking spray
4 (6-ounce) tilapia fillets or other mild white fish
4 lime slices

Preparation

Preheat oven to 400°.

Heat 2 teaspoons oil in a small saucepan over medium-high heat. Add garlic; saute 2 minutes. Stir in water, lime juice, 1/2 teaspoon cumin, and 1/4 teaspoon salt; simmer 1 minute. Remove from heat; set aside.

Combine 1 teaspoon cumin, 1/2 teaspoon salt, flour, and red pepper in a shallow dish. Lightly coat fillets with cooking spray; dredge in flour mixture.

Heat 1 teaspoon oil in a large ovenproof skillet coated with cooking spray over medium-high heat. Add fillets; cook 2 minutes on each side or until lightly browned. Remove from heat. Spoon lime mixture evenly over fillets; transfer skillet to oven and bake 5 minutes or until fish flakes easily when tested with a fork. Serve with lime slices.

Note:

January 2002