Tuesday, January 22, 2008

Dinner Tonight!

I love this section of Cooking Light. They are always really quick and easy without a ton of ingredients. This month featured Tilapia. All three menu's looked amazing, but this one looked exceptionally good. The fish is pan-seared and a warm citrus vinaigrette is made to drizzle on top of the fish. For quick sides I made coucous and Lemony Asparagus.

Pan-Seared Tilapia with Citrus Vinaigrette (Cooking Light)

Cooking spray
4 (6-ounce) tilapia fillets
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
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
2 teaspoons sherry vinegar

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.

4 servings

Nutritional Information
CALORIES 215(31% from fat); FAT 7.4g (sat 1.6g,mono 4.1g,poly 1.1g); PROTEIN 34.5g; CHOLESTEROL 85mg; CALCIUM 24mg; SODIUM 357mg; FIBER 0.2g; IRON 1.2mg; CARBOHYDRATE 2.9g

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