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Seared Lemon PepperTilapia

Looking for a hearty seafood dinner using Progresso® bread crumbs? Then try this citrusy salad that’s made with fish fillets, lettuce and pomegranate, and tossed with creamy pumpkin seed dressing.

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  • prep time 35 min
  • total time 40 min
  • ingredients 19
  • servings 6
 

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

SAVE ON THIS RECIPE!

LOCATION

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.
  • 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.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
1180
(
Calories from Fat
870),
% Daily Value
Total Fat
97g
97%
(Saturated Fat
17g,
17%
Trans Fat
0g
0%
),
Cholesterol
230mg
230%;
Sodium
990mg
990%;
Total Carbohydrate
34g
34%
(Dietary Fiber
2g
2%
  Sugars
3g
3%
),
Protein
43g
43%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
6%;
Calcium
8%;
Iron
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 Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.
Copyright 2010 Michael Chiarello