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Citrus Tilapia
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From Market to Kitchen: 5:30 Challenge / 5 INGREDIENTS / 30 MINUTES
TONIGHT'S SOLUTION: Citrus Tilapia
TO MAKE THE MEAL: Steamed broccoli and basmati rice
When you are in the mood for a light seafood dish, tilapia is the fish to turn to. These thin fillets can be cooked in so many flavorful ways, they can convert even non-seafood fans. In this recipe, a light citrus coating gives the entree a burst of freshness without being overwhelming or cloying.
It is important to incorporate seafood into your meals. Besides being naturally low in saturated fats, cholesterol, sodium and calories, fish is high in protein, vitamins and minerals. Just as notable is the importance of its omega 3 fatty acids, which may play a role in reducing the risk of heart disease and diabetes.
A feast without guilt --- what could be better?
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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Citrus Tilapia
1 tablespoon butter
1 pound tilapia fillets
2 tablespoon all-purpose flour
1/2 cup good quality refrigerated orange juice, such as Grove-stand
2 tablespoons fresh squeezed lemon juice
Instructions:
In a lightly oiled large skillet over medium heat, melt butter. Sprinkle tilapia with salt and pepper and dredge in flour. Cook until golden, about 2 to 3 minutes. Turn and cook until golden and cooked through. Remove fish to a plate. Pour orange and lemon juices into the pan, increase heat and boil until thickened into a saucelike consistency, 1 to 2 minutes. Return fish to skillet and coat with sauce. Cook briefly until heated through.
Notes:
If you're a ginger fan, grate a teaspoon and stir into the sauce before reducing and skip the butter.
Nutrition:
Per serving: 169 calories (percent of calories from fat, 25), 24 grams protein, 7 grams carbohydrates, trace fiber, 4 grams fat (2 grams saturated), 49 milligrams cholesterol, 80 milligrams sodium.
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