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Recipe

Herb-Coated Tilapia with Lemon

Scott Phillips

Servings: four.

 

Ingredients

  • 1 medium lemon
  • 3/4 cup chopped fresh herbs (any combination of parsley, thyme, mint, chives, and cilantro)
  • 4 skinless tilapia fillets (about 4 oz. each)
  • Kosher salt and freshly ground black pepper
  • 2 Tbs. extra-virgin olive oil

Nutritional Information

      Nutritional Sample Size based on four servings
      Calories (kcal) : 195
      Fat Calories (kcal): 85
      Fat (g): 10
      Saturated Fat (g): 2
      Polyunsaturated Fat (g): 1
      Monounsaturated Fat (g): 5
      Cholesterol (mg): 90
      Sodium (mg): 250
      Carbohydrates (g): 1
      Fiber (g): 1
      Protein (g): 26

Preparation

  • Finely grate the zest from the lemon, then cut the lemon in quarters and set aside.
  • Mix the herbs and lemon zest on a plate. Sprinkle the fillets with 3/4 teaspoon salt and 1/4 teaspoon pepper and coat both sides of each fillet with herbs, pressing them on so they adhere.
  • In a large (12-inch) nonstick skillet, heat the oil over medium heat until hot. Cook the tilapia until the flesh is opaque and just cooked through, about 2 minutes on each side (cut into the thick part of a fillet to check). Serve the tilapia with the lemon quarters, for squeezing at the table. (Note: If you’re serving this dish to company, you might want to cut wedges from a lemon that hasn’t been zested.)

Reviews

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Reviews

  • chefdnc | 05/12/2008

    This was excellent using a blend of fresh cilantro, lovage, parsley, and chives with the lemon.

  • PleasantonCook | 04/23/2008

    Great for a work night - fast and very flavorful (which tilapia needs as it is a bland fish). My family really likes this one. A mix of cilantro and parsley is my favorite. I usually cook it in a mixture of olive oil and butter.

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