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.
Pan Seared Tilapia with Blackberry Sauce
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Ingredients
- 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
Instructions
- 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.
- 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.
- 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.
Recipe Notes
Nutrition Facts
Pan Seared Tilapia with Blackberry Sauce
Amount Per Serving
Calories 14252
% Daily Value*
Cholesterol 69mg
23%
Sodium 346mg
14%
Total Carbohydrates 26g
9%
Dietary Fiber 5g
20%
Protein 27g
54%
* Percent Daily Values are based on a 2000 calorie diet.
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
