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

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