Friday, March 15, 2013

Sautéed Citrus Tilapia


Sautéed Citrus Tilapia 

  • Cooking spray
  • (6-ounce) tilapia fillets 
  • 1 TBSP The Delicious Dietitian Seafood Blend
  • 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 
  • 1 TBSP White Muscadine Vinegar
  • Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with Seafood Blend. 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.  Serve with brown rice and a fresh veggie.  
  • *may substitute no sodium added chicken broth for white wine.   

No comments:

Post a Comment