Lindo's Market 441.236.5623 | Lindo’s Family Foods 441.236.1344 | mb.so1503482741dnil@1503482741ecivr1503482741esrem1503482741otsuc1503482741

Pan-Seared Tilapia with Arugula & Grapefruit SaladA tangy salad with a touch of heat that’s ready to serve in 25 minutes! Tilapia, salad greens, grapefruit and jalapeno combine with a flavourful vinaigrette for a light, delicious meal.

Makes: 4 servings

 

Tilapia fillets are low in fat, low calorie, low carbohydrate and are high in protein.

Ingredients:

4 tablespoons olive oil, plus more if needed
1 green jalapeno pepper, seeded and sliced
1 medium onion, sliced
4 (6-ounce) Tilapia fillets
Salt and black pepper
2 tablespoons fresh lime juice
1 tablespoon Dijon mustard
2 teaspoons honey
6 cups arugula, thick stems removed
2 pink grapefruit, peeled and sectioned
2 endives, sliced

 

Instructions:

  1. Heat 2 tablespoons of the oil over medium-high heat in a non-stick pan. Sauté onions and jalapeno; until slightly browned and caramelised. Remove from pan.
  2. Season the Tilapia with salt and pepper. Cook fillets for 2–3 minutes on each side. Add oil if needed.
  3. In a bowl, whisk together lime juice, honey and Dijon mustard. Add dressing to arugula, grapefruit and endive. Toss well to coat.
  4. To plate: Fill four plates with salad. Add one Tilapia fillet to each plate. Spoon jalapeno and onions over top of fish and serve.