• 1 10-ounce package frozen blackberries, partially thawed
  • 3 tablespoons honey
  • 2 tablespoons balsamic vinegar
  • ⅓ cup dry white wine
  • Pinch of salt
  • ½ teaspoon salt
  • 2 teaspoons ground cinnamon
  • 2 teaspoons ground cumin
  • ¼-½ teaspoon cayenne pepper
  • ½ teaspoon coarsely ground black pepper
  • 4 5- to 6-ounce tilapia fillets, skin removed, rinsed and patted dry

Pan Seared Tilapia with Blackberry Sauce

  • Serves: 4 people

Serves 4 / A fresh, fruity sauce enhances the earthy sweetness of the spiced fish. Prep tips: You can substitute rainbow trout or another white fish. For the sauce, experiment with other fruit combinations, such as raspberries, mangoes, or peaches.

  1. In a medium saucepan, combine blackberries, honey, vinegar, wine, and a pinch of salt. Mash berries lightly with a fork. Bring to a boil, reduce heat, and simmer, uncovered, about 8 minutes, until sauce is slightly thickened.
  2. While sauce cooks, in a small bowl combine ½ teaspoon salt, cinnamon, cumin, cayenne, and black pepper. Gently rub both sides of tilapia fillets with spice mixture.
  3. In a large skillet, heat olive oil over medium-high. Sauté fish 2-3 minutes, until golden, then turn and sauté 2-4 minutes longer, until cooked through. Transfer to serving plates and top with blackberry sauce. Serve immediately.


PER SERVING (with ¼ cup sauce): 252 cal, 18% fat cal, 5g fat, 1g sat fat, 69mg chol, 27g protein, 26g carb, 5g fiber, 346mg sodium

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