Simple Tilapia Recipe - Clean Eating Magazine

Pan-Seared Tilapia with Avocado Citrus Salsa

Using a back-to-basics approach, Kelsey Nixon combines zesty, tropical flavors to complement the taste of this mild white fish.
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healthy tilapia recipe

Pan-Seared Tilapia with Avocado Citrus Salsa

Serves: 2
Hands-on time: 15 minutes
Total time: 25 minutes

INGREDIENTS:

  • 1 blood orange
  • 1/2 cup diced avocado
  • 1/3 cup chopped red onion
  • 1 tbsp chopped fresh chives
  • 1 tbsp fresh lime juice
  • Sea salt and ground black pepper, to taste
  • 1 tbsp olive oil
  • 2 6-oz pieces boneless, skinless tilapia

INSTRUCTIONS:

  1. Using a paring knife, remove peel and white pith from orange. Over a small bowl, slice orange between membranes to release segments and juice. Discard membrane.
  2. In a large bowl, combine avocado, onion, chives and lime juice. Add orange segments and juice to mixture; toss gently to blend. Season with salt and pepper.
  3. In a medium heavy-bottomed skillet, heat oil on medium-high until hot but not smoking. Reduce heat and sauté tilapia for 3 to 5 minutes per side, until browned and cooked through. Remove from heat.
  4. Divide tilapia between 2 plates, spoon salsa over top and serve.

Nutrients per 6-oz serving: Calories: 314, Total Fat: 12 g, Sat. Fat: 3 g, Carbs: 6 g, Fiber: 4 g, Sugars: 1 g, Protein: 35 g, Sodium: 152 mg, Cholesterol: 85 mg