Seared Lemon Pepper Tilapia

Enjoy This recipe created with Progresso® bread crumbs.

Prep Time

Minutes

Total Time

Minutes

Makes

servings,

Creamy Pumpkin Seed Dressing

1/4

cup champagne vinegar (or other high-quality white wine vinegar)

teaspoons Dijon mustard

1/2

shallot, finely chopped

teaspoons finely chopped fresh thyme leaves

egg yolks, from pasteurized eggs

cup pumpkin seed oil or extra-virgin olive oil

cup extra-virgin olive oil

tablespoon ice water, if needed

1/2

teaspoon sea salt, preferably gray salt

1/4

teaspoon freshly ground black pepper

1/4

cup pumpkin seeds, toasted lightly in oven

Tilapia

1/3

cup all-purpose flour

eggs, beaten

cups Progresso® lemon pepper panko crispy bread crumbs

tilapia fillets, 5 to 6 oz each

tablespoons extra-virgin olive oil

1/2

lemon, cut into 6 wedges

Salad

small heads of butter lettuce, washed and dried well, torn

1/2

cup pomegranate seeds

In food processor, place the vinegar, mustard, shallot, thyme and pasteurized egg yolks. Cover; process until smooth. With the machine running, add the 1 cup pumpkin seed oil and then the 1 cup olive oil, 1 tablespoon at a time. If the mixture gets too thick, add the 1 tablespoon ice water. Season with the salt and pepper. Stir in pumpkin seeds. Refrigerate while making tilapia.
Place the flour, 2 eggs and the bread crumbs in 3 separate shallow dishes. Dip each fillet in flour then in eggs and finally, dredge on both sides in bread crumbs, shaking off the excess.
Heat 2 skillets over high heat. Divide 3 tablespoons olive oil evenly between skillets. When hot, add the fish; reduce heat to medium, and cook until nicely browned, about 5 minutes. Turn fish and cook on the second side until the fish is done throughout (test with a fork), about 4 minutes, depending on thickness.
Transfer the fish to 6 individual plates. Garnish with the lemon wedges. Toss the lettuce with a portion of the dressing; divide among plates of fish. Spoon some of the additional dressing over the fish; sprinkle pomegranate seeds over all, and enjoy.

Makes 6 servings, 2 1/2 cups dressing

Nutrition Information:

1 Serving (1 Serving)

Calories 1180

(Calories from Fat 870),

Total Fat 97g

(Saturated Fat 17g,
Trans Fat 0g),

Cholesterol 230mg;
Sodium 990mg;
Total Carbohydrate 34g

(Dietary Fiber 2g,
Sugars 3g),

Protein 43g;

Percent Daily Value*:

Exchanges:

2 Starch;
0 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1 Vegetable;
4 Very Lean Meat;
1 Lean Meat;
0 High-Fat Meat;
18 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.