Seared Tilapia with Asparagus and Spicy Mint Gremolata

Total Time:
35 min
Prep:
20 min
Cook:
15 min

Yield:
4 servings
Level:
Easy

Ingredients
  • 2 pounds thin, tender asparagus, trimmed
  • 3 tablespoons coarsely chopped mint leaves
  • 1 small garlic clove, finely chopped
  • 1/2 teaspoon finely grated lemon zest
  • Pinch red pepper flakes
  • 2 tilapia fillets (about 1 pound total), halved
  • Salt and freshly ground black pepper
  • 1 tablespoon extra virgin olive oil, plus 4 teaspoons oil for drizzling
Directions

1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.

2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.

3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.

4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.

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Nutritional analysis per serving

Calories 230; Total Fat 10.5g (Sat Fat 2g, Mono Fat 7g, Poly Fat 1g) ; Protein 28g; Carb 9g; Fiber 5g; Cholesterol 57mg; Sodium 184mg

Cooking the tilapia in a very hot nonstick skillet ensures only a small amount of oil is needed. Using fresh herbs and citrus as a topping with just a drizzle of heart healthy oil to finish packs big flavor.


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