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.

  • 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
  • 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
    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.
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