Seared Lemon Pepper Tilapia

Seared Lemon Pepper Tilapia

Enjoy This recipe created with Progresso® bread crumbs.

Prep Time

35

Minutes

Total Time

40

Minutes

Makes

6

servings,

Creamy Pumpkin Seed Dressing
1/4
cup champagne vinegar (or other high-quality white wine vinegar)
2
teaspoons Dijon mustard
1/2
shallot, finely chopped
2
teaspoons finely chopped fresh thyme leaves
2
egg yolks, from pasteurized eggs
1
cup pumpkin seed oil or extra-virgin olive oil
1
cup extra-virgin olive oil
1
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
2
eggs, beaten
2
cups Progresso® lemon pepper panko crispy bread crumbs
6
tilapia fillets, 5 to 6 oz each
3
tablespoons extra-virgin olive oil
1/2
lemon, cut into 6 wedges
Salad
3
small heads of butter lettuce, washed and dried well, torn
1/2
cup pomegranate seeds
  1. 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.
  2. 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.
  3. 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.
  4. 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:
    • 2;
    *Percent Daily Values are based on a 2,000 calorie diet.