Monday, April 21, 2008

Pan Seared Tilapia With Citrus Vinaigrette


I enjoy watching reality TV shows, especially those that have something to do with cooking. I love learning and experiencing vicariously through the contestants on the show. It is interesting to see how they handle the challenges that are being hurled their way.

One of these shows is the famed Top Chef on Bravo Network. They have what they call the quick fire challenges (minor challenges to test their individual skills) where the winner gets the immunity from elimination for the next major (teamwork) challenge. One of the quickfire challenges that they had was to come up with a dish using just 7 ingredients (if I'm not mistaken), excluding oil, salt, pepper and sugar.

Well, our dinner tonight reminds me of that challenge. This dish only requires a total of 6 ingredients... yes, 6 ingredients, not counting the salt, pepper and oil. And what more, it only takes about 30 minutes to prepare.

I have learned all these years that the best dishes are prepared simply. The flavors of this dish do not disappoint, and I am sure you're going to enjoy this - if you like fish, that is.

I served the fish with a plain couscous and steamed broccoli with lemon.


Pan Seared Tilapia With Citrus Vinaigrette
(from Cooking Light)
cooking spray
4 (6-oz) tilapia fillets
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/2 cup white wine
2 tablespoons finely chopped shallots
2 tablespoons fresh lemon juice
2 tablespoons fresh orange juice
4 teaspoons extra virgin olive oil
2 teaspoons white wine vinegar


1. Heat a non-stick skilet over medium-high heat. Coat pan with cooking spray.
2. Sprinkle fish evenly with 1/4 salt and 1/4 pepper.
3. Add fillets to pan. Cook for 4 minutes per side or until fish flakes easily.
4. Remove from pan. Keep warm. (Repeat procedure if you're cooking in two batches)
5. Add white wine to pan. Cook 30 seconds or until liquid almost evaporates.
6. Add shallots and remaining ingredients, stirring well with a whisk.
7. Stir in remaining salt and pepper; saute 1 minute or until thoroughly heated, stirring frequently.
8. Top each serving of fillet with about 3 tbsp of sauce.

NOTE: This dish actually calls for sherry vinegar. So if you have it, I'd recommend you use it instead.

Plain Couscous
1 cup couscous
1 cup chicken broth
1 tbsp butter

1. Bring the chicken broth to a boil.
2. Add the butter, followed by the couscous.
3. Turn off heat. Cover. Let stand for 5 minutes.
4. Fluff couscous with fork and serve

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