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Seared Lemon Pepper Tilapia

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Seared Lemon Pepper Tilapia
  • Prep 35 min
  • Total 40 min
  • Servings 6
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Enjoy This recipe created with Progresso® bread crumbs.
Updated Sep 25, 2012

Ingredients

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
Make With
Make With
Progresso Breadcrumbs

Steps

  • 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.

Nutrition

1180 Calories, 97g Total Fat, 43g Protein, 34g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
1180
Calories from Fat
870
Total Fat
97g
149%
Saturated Fat
17g
83%
Trans Fat
0g
Cholesterol
230mg
76%
Sodium
990mg
41%
Potassium
830mg
24%
Total Carbohydrate
34g
11%
Dietary Fiber
2g
9%
Sugars
3g
Protein
43g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
6%
6%
Calcium
8%
8%
Iron
25%
25%
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 Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
  • Copyright 2010 Michael Chiarello
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