Health

Pan-Seared Tilapia with Mojo

tilapia-mojo Leigh Beisch

Ingredients

  • 1 tablespoon olive oil, divided
  • 4 garlic cloves, thinly sliced
  • 1/4 cup water
  • 3 tablespoons fresh lime juice
  • 1 1/2 teaspoons ground cumin, divided
  • 3/4 teaspoon salt, divided
  • 3 tablespoons all-purpose flour
  • 1/4 teaspoon ground red pepper
  • Olive oil cooking spray
  • 4 (6-ounce) tilapia fillets or other mild white fish
  • 4 lime slices

Preparation


Preheat oven to 400°.

Heat 2 teaspoons oil in a small saucepan over medium-high heat. Add garlic; saute 2 minutes. Stir in water, lime juice, 1/2 teaspoon cumin, and 1/4 teaspoon salt; simmer 1 minute. Remove from heat; set aside.

Combine 1 teaspoon cumin, 1/2 teaspoon salt, flour, and red pepper in a shallow dish. Lightly coat fillets with cooking spray; dredge in flour mixture.

Heat 1 teaspoon oil in a large ovenproof skillet coated with cooking spray over medium-high heat. Add fillets; cook 2 minutes on each side or until lightly browned. Remove from heat. Spoon lime mixture evenly over fillets; transfer skillet to oven and bake 5 minutes or until fish flakes easily when tested with a fork. Serve with lime slices.


  • Yield: serves 4 (serving size: 1 fillet)

Nutritional Information

Calories per serving: 204
Caloriesfromfat per serving: 25%
Fat per serving: 5.6g
Saturated fat per serving: 0.9g
Monounsaturated fat per serving: 2.9g
Polyunsaturated fat per serving: 1g
Protein per serving: 30.1g
Carbohydrate per serving: 6.9g
Fiber per serving: 0.6g
Cholesterol per serving: 52mg
Iron per serving: 0.9mg
Sodium per serving: 533mg
Calcium per serving: 60mg

Good to Know

Fish are brain food, rich in omega-3 fatty acids. Try to eat a serving of fish two to three times a week.

This Recipe Is