Tilapia with Grapefruit-Caper Sauce
From EatingWell: January/February 2014
In this healthy, quick tilapia recipe, you’ll combine grapefruit, shallot, capers, butter and a touch of honey for a rich, bittersweet sauce. Any grapefruit will work, but vibrant ruby-red grapefruit is the prettiest. Serve with whole-wheat couscous and broccolini.
- 2 medium red grapefruit
- 1 tablespoon extra-virgin olive oil
- 1-1 1/4 pounds tilapia
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons finely chopped shallot
- 1 tablespoon capers, rinsed
- 1 tablespoon butter
- 2 teaspoons honey
- Slice both ends off one grapefruit. With a sharp knife, remove the peel and white pith; discard. Working over a small bowl, cut the segments from their surrounding membranes. Set aside. Juice the second grapefruit into another small bowl. Drain any accumulated juice from the segments into the bowl with juice.
- Heat oil in a large nonstick skillet over medium-high heat. Sprinkle both sides of fish with 1/4 teaspoon salt and pepper. Add the fish to the pan and cook until browned and opaque in the middle, 3 to 5 minutes per side. Remove to a plate, leaving behind as much oil as possible. Tent with foil to keep warm.
- Add shallot to the pan over medium-high heat; cook, stirring, until starting to brown, about 1 minute. Add the grapefruit juice, capers, butter, honey and remaining 1/4 teaspoon salt and cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes more. Remove from the heat and stir the grapefruit segments into the sauce. Serve the fish with the sauce.
Per serving: 233 calories; 9 g fat (3 g sat, 4 g mono); 64 mg cholesterol; 17 g carbohydrates; 3 g added sugars; 12 g total sugars; 24 g protein; 2 g fiber; 373 mg sodium; 531 mg potassium.
Nutrition Bonus: Vitamin C (65% daily value), Vitamin A (31% dv), Vitamin B12 (30% dv), Potassium (15% dv)
Carbohydrate Servings: 1
Exchanges: 1 fruit, 3 lean meat, 1 fat
More From EatingWell
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
Wraps are a delicious and healthy alternative to standard...
From grilled steak to creamy chicken, our quick and healthy...
If you’re trying to cut back on carbs or are following a low-...
Asparagus, rhubarb, peas, artichokes, beets, carrots and more...
Take advantage of all of the spring’s fresh produce with our...
Quinoa is a superfood that is packed with fiber and protein...
Healthy scones are as easy to make as a quick bread and these...
Turkish, Lebanese and other Middle Eastern flavors star in...The easiest way to make your chicken sing—punch it up with fresh...
Our healthy lemon recipes are bursting with the bright,...
Preventing heart disease through diet is made easier with our...
Instead of going out for date night, stay in and cook a...
One-pot meals are great, but they often serve a crowd. These...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- January/February 2014