Pan-Seared Tilapia with Mojo

Recipe from Health

Nutritional Information

Amount per serving
  • Calories: 204
  • Calories from fat: 25%
  • Fat: 5.6g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 1g
  • Protein: 30.1g
  • Carbohydrate: 6.9g
  • Fiber: 0.6g
  • Cholesterol: 52mg
  • Iron: 0.9mg
  • Sodium: 533mg
  • Calcium: 60mg

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

  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.
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