We support you, just not your browser.
Your browser hasn't been updated in a while. For a better experience, we recommend upgrading to the latest version of IE, Google Chrome, Firefox or Safari.
Save and Share
Sorry, something went wrong. Please save again. Error occurred while removing from favorites X

Seared Lemon PepperTilapia

(1)
  1 reviews
  • 35 min prep time
  • 40 min total time
  • 19 ingredients
  • 6 servings
Sorry, something went wrong. Please save again. Error occurred while removing from favorites X

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.

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

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.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
1180
Calories from Fat
870
% Daily Value
Total Fat
97g
149%
Saturated Fat
17g
83%
Trans Fat
0g
0%
Cholesterol
230mg
76%
Sodium
990mg
41%
Total Carbohydrate
34g
11%
Dietary Fiber
2g
9%
Sugars
3g
3%
Protein
43g
43%
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
6%
6%
Calcium
8%
8%
Iron
25%
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 Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
Copyright 2010 Michael Chiarello
Comments + Recipe Twists

© 2015 ®/TM General Mills All Rights Reserved