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Prep Time: 15 Minutes Cook Time: 15 Minutes |
Ready In: 30 Minutes Servings: 4 |
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This light fish entrée gets a flavor boost from a citrus glaze made from fresh lemon juice, orange juice, and fresh ginger. For stronger, more acidic flavor, add lemon zest and additional juice. Make sure to use a high-quality 100 percent orange juice that is freshly squeezed (not from concentrate). Ingredients:
2 tablespoons all-purpose flour |
salt and freshly ground black pepper |
1 pound tilapia fillets |
1 tablespoon olive oil |
1 tablespoon butter |
1/2 cup freshly squeezed orange juice or high-quality store-bought orange juice |
1 lemon, zested and juiced |
1/2 teaspoon grated fresh ginger |
Directions:
1. 1. On a plate, combine the flour and a sprinkle of salt and pepper. Lightly dredge the tilapia in the flour.
2. 2. In a large skillet over medium heat, add the oil and butter. When the butter has melted, add the fish and cook for 2 to 3 minutes per side, or until golden and just cooked through. Remove the fish and set aside.
3. 3. Add the orange juice, 2 tablespoons of the lemon juice, and the ginger to the skillet. Increase the heat and simmer for 1 to 2 minutes, or until thickened, stirring occasionally. Taste and add lemon zest or more lemon juice if necessary. Return the fish to the skillet, coat with sauce, and cook for 1 to 2 minutes, or until heated through.
4. Per serving: 200 calories, 9 g total fat, 7 g total carbohydrate, 0 g dietary fiber, 3 g sugars, 23 g protein, 55 mg sodium Nutritional analysis provided by Other Reprinted, with permission, from the American Cancer Society. Jeanne Besser, Kristina Ratley, Sheri Knecht, and Michele Szafranski, What to Eat During Cancer Treatment: 101 Great-Tasting, Family-Friendly Recipes to Help You Cope (Atlanta, GA: American Cancer Society, 2009).
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