Seared Tilapia with Asparagus and Spicy Mint Gremolata (Food Network Kitchens) |
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Prep Time: 20 Minutes Cook Time: 15 Minutes |
Ready In: 35 Minutes Servings: 4 |
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Ingredients:
2 pounds thin, tender asparagus, trimmed |
3 tablespoons coarsely chopped mint leaves |
1 small garlic clove, finely chopped |
1/2 teaspoon finely grated lemon zest |
pinch red pepper flakes |
2 tilapia fillets (about 1 pound total), halved |
salt and freshly ground black pepper |
1 tablespoon extra virgin olive oil, plus 4 teaspoons oil for drizzling |
Directions:
1. 1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
2. 2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
3. 3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
4. 4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.
5. Copyright 2010 Television Food Network, G.P. All rights reserved
6. Nutritional analysis per serving
7. Calories 230; Total Fat 10.5g (Sat Fat 2g, Mono Fat 7g, Poly Fat 1g) ; Protein 28g; Carb 9g; Fiber 5g; Cholesterol 57mg; Sodium 184mg
8. Cooking the tilapia in a very hot nonstick skillet ensures only a small amount of oil is needed. Using fresh herbs and citrus as a topping with just a drizzle of heart healthy oil to finish packs big flavor.
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