Guest Author - Jennifer Murray
Tilapia is a farm-raised fish that is of high-quality and doesn't have a "fishy" smell to it, like many other fish do. This recipe is packed with protein, low in calories, fat, and carbs, and tastes great.
Ingredients
3 tbsp. flour mixed with salt and pepper to taste
4 (4-oz.) tilapia fillets
2 tbsp. canola oil
1/4 cup minced shallots
1 orange, peeled and separated into sections
1/2 red bell pepper, roasted and minced
Directions
1. Lightly dredge the tilapia fillets in the seasoned flour. Pat off any excess and set aside.
2. In a large skillet, heat canola oil over high heat. Brown the tilapia on each side for 3 to 4 minutes, until fish flakes with a fork. Remove fish and place on ovenproof platter. Place in a warm oven while making the orange sauce.
3. Preparing orange sauce: use the same skillet used to brown the tilapia, placed over medium heat. Cook shallots until wilted, approximately 2 minutes. Add the orange sections and stir. Cook for approximately 3 minutes. Add the bell pepper to sauce mix and stir.
4. Remove fish from the oven and pour orange sauce over the fillets. Serve immediately.
Yields 4 servings
Per Serving:
259 calories
10 g fat
100 mg cholesterol
11 g carbs
31 g protein
1 g fiber
