Seared Lemon Pepper Tilapia

Dairy Free
Health score
25%
Seared Lemon Pepper Tilapia
40 min.
6
531kcal

Suggestions


Indulge in a delightful culinary experience with our Seared Lemon Pepper Tilapia, a dish that perfectly balances flavor and health. This dairy-free recipe is not only easy to prepare but also ready in just 40 minutes, making it an ideal choice for a quick yet impressive lunch or dinner. Each serving is packed with 531 calories, ensuring you enjoy a satisfying meal without compromising on nutrition.

The star of this dish, tilapia, is a mild and flaky fish that absorbs the zesty flavors of lemon and pepper beautifully. Coated in a crispy layer of lemon pepper panko breadcrumbs, each bite offers a delightful crunch that contrasts perfectly with the tender fish inside. The accompanying dressing, made from high-quality champagne vinegar, Dijon mustard, and fresh thyme, adds a tangy richness that elevates the entire dish.

To enhance the presentation, we garnish the tilapia with fresh lemon wedges and vibrant pomegranate seeds, while a bed of butter lettuce adds a refreshing touch. This dish not only pleases the palate but also makes for a stunning centerpiece on your dining table. Whether you're hosting a dinner party or simply treating yourself to a gourmet meal at home, our Seared Lemon Pepper Tilapia is sure to impress and satisfy. Dive into this delicious recipe and enjoy a taste of culinary excellence!

Ingredients

  • 0.3 cup citrus champagne vinegar (or other white wine vinegar)
  • teaspoons dijon mustard 
  • 0.5  shallots finely chopped
  • teaspoons thyme sprigs fresh finely chopped
  •  egg yolk 
  • cup olive oil extra virgin extra-virgin
  • cup olive oil extra virgin extra-virgin
  • tablespoon water 
  • 0.5 teaspoon sea salt 
  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup pumpkin seeds toasted
  • 0.3 cup flour all-purpose
  •  eggs beaten
  • cups panko bread crumbs crispy
  • fillet tilapia 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5  optional: lemon cut into 6 wedges
  • small heads boston lettuce washed and dried well, torn
  • 0.5 cup pomegranate seeds 

Equipment

  • food processor

Directions

  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.
  5. 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 Facts

Calories531kcal
Protein31.2%
Fat50.53%
Carbs18.27%

Properties

Glycemic Index
52.75
Glycemic Load
5.47
Inflammation Score
-8
Nutrition Score
24.399565344271%

Flavonoids

Catechin
0.05mg
Epigallocatechin
0.02mg
Epicatechin
0.01mg
Eriodictyol
1.92mg
Hesperetin
2.51mg
Naringenin
0.05mg
Apigenin
0.09mg
Luteolin
0.57mg
Myricetin
0.05mg
Quercetin
0.12mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:531.16kcal
26.56%
Fat:29.97g
46.11%
Saturated Fat:5.49g
34.32%
Carbohydrates:24.39g
8.13%
Net Carbohydrates:22.08g
8.03%
Sugar:3.67g
4.08%
Cholesterol:204.36mg
68.12%
Sodium:473.25mg
20.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.64g
83.28%
Selenium:87.27µg
124.67%
Vitamin B12:3µg
50.06%
Vitamin B3:8.59mg
42.97%
Phosphorus:426.03mg
42.6%
Vitamin D:5.89µg
39.25%
Vitamin E:4.25mg
28.35%
Folate:99.8µg
24.95%
Manganese:0.48mg
24.13%
Vitamin B1:0.36mg
23.94%
Vitamin B2:0.34mg
19.94%
Magnesium:79.17mg
19.79%
Potassium:673.01mg
19.23%
Vitamin B6:0.38mg
19.06%
Vitamin K:19.82µg
18.87%
Iron:3.34mg
18.55%
Vitamin B5:1.48mg
14.77%
Copper:0.27mg
13.7%
Zinc:1.53mg
10.17%
Fiber:2.3g
9.22%
Vitamin C:7.52mg
9.12%
Calcium:81.6mg
8.16%
Vitamin A:218.08IU
4.36%