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Pan-Seared Tilapia with Mojo

Leigh Beisch
Yield serves 4 (serving size: 1 fillet)

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

Nutrition 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

How to Make It

  1. Preheat oven to 400°.

  2. 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.

  3. 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.

  4. 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.