Pan-Seared Tilapia with Garlic Oil Recipe

Mar 02, 2012 @ 8:39 PM
Posted by Maryse Chevriere, Special Contributor

Nutrition

Cal/Serving: 391
Daily Value: 20%
Servings: 2

Low-Carb
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious

Fat	35g	54%
Saturated	5g	26%
Carbs	3g	1%
Fiber	0g	1%
Sugars	0g	0%
Protein	18g	35%
Cholesterol	43mg	14%
Sodium	253mg	11%
Calcium	23mg	2%
Magnesium	26mg	6%
Potassium	294mg	8%
Iron	1mg	5%
Zinc	0mg	2%
Vitamin A	47IU	1%
Vitamin C	4mg	7%
Thiamin (B1)	0mg	3%
Riboflavin (B2)	0mg	4%
Niacin (B3)	3mg	17%
Vitamin B6	0mg	11%
Folic Acid (B9)	22µg	6%
Vitamin B12	1µg	22%
Vitamin D	3µg	1%
Vitamin E	5mg	26%
Vitamin K	24µg	30%
Fatty acids, total monounsaturated	25g	0%
Fatty acids, total polyunsaturated	4g	0%

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Consider this your easy, weeknight meal-for-two for those of you not concerned about "garlic breath." Serve it with a simple salad of arugula with Parmigiano-Reggiano dressed with lemon and olive oil to round out the meal.

See all tilapia recipes here.

INGREDIENTS

4 cloves garlic, finely diced
5 tablespoons olive oil
1 tilapia fillet
Salt and pepper, to taste
1 lemon cut into wedges
Chives, finely diced

DIRECTIONS

In a pan over low heat, sauté the garlic in the olive oil until soft, about 8 minutes. Remove the garlic bits from the pan and set aside in a small dish, then increase the heat under the pan to medium.

Season the tilapia on both sides with salt and pepper. Sauté the fish in the garlic oil, about 3-4 minutes on each side. Serve with a spritz of fresh lemon juice, chives, and a spoonful of the sautéed garlic on top.