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Pan-Seared Tilapia with Citrus Vinaigrette Recipe

Pan-Seared Tilapia with Citrus Vinaigrette Recipe

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Pan-Seared Tilapia with Citrus Vinaigrette

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

cooking spray
4 (6-oz) tilapia fillets
1/2 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
1/2 cup white wine
2 tbsp finely chopped shallots
2 tbsp fresh lemon juice
2 tbsp fresh orange juice
4 tsp extravirgin olive oil
2 tsp sherry vinegar

Directions:

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	65.81 Kcal (276 kJ)
Calories from fat	5.18 Kcal
		% Daily Value*
Total Fat	0.58g	1%
Cholesterol	14.18mg	5%
Sodium	307.71mg	13%
Potassium	150.41mg	3%
Total Carbs	3.22g	1%
Sugars	1.55g	6%
Dietary Fiber	0.22g	1%
Protein	5.93g	12%
Vitamin C	7.2mg	12%
Iron	0.4mg	2%
Calcium	10.1mg	1%

Amount Per 100 g
Calories	71.85 Kcal (301 kJ)
Calories from fat	5.66 Kcal
		% Daily Value*
Total Fat	0.63g	1%
Cholesterol	15.48mg	5%
Sodium	335.94mg	13%
Potassium	164.21mg	3%
Total Carbs	3.52g	1%
Sugars	1.69g	6%
Dietary Fiber	0.24g	1%
Protein	6.47g	12%
Vitamin C	7.9mg	12%
Iron	0.4mg	2%
Calcium	11mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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