Garlic Lemon Tilapia Recipe

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 25 minutes

材料

4 tilapia fillets (boneless)

1/4 cup extra virgin olive oil

1 lemon (juice of)

4 cloves garlic (minced)

1/2 tsp salt

1/2 tsp black pepper

1 tsp Aleppo pepper

1/2 tsp cumin

1/2 tsp coriander

1/2 tsp allspice

1 cup all purpose flour

2 tbsp unsalted butter

1 lemon (sliced)

1/2 cup parsley (chopped)

手順

Pat dry the tilapia fillets and set the aside.

In a shallow bowl mix olive oil, lemon juice, garlic, salt, black pepper, Aleppo pepper, cumin, coriander and allspice.

Place the flour in another shallow bowl or a plate.

Melt the butter in a large non stick pan over medium low heat.

Dip the fish fillets in the olive oil mixture and then dredge in the flour. Shake to get rid of excess flour and place the fillet in the pan. Repeat with the remaining fillets.

Cook the fillets for about 4 minutes on each side until they are golden.

Pour the remaining olive oil and lemon juice mixture in the pan and turn the heat to medium. If anything has stuck to the pan, gently scrape it using a spatula. Cook for another 5-8 minutes until the sauce has thickened a bit and the fish is cooked completely.

Plate and drizzle some sauce on top. Finish with lemon slices and chopped parsley.

栄養

• カロリー: 473 kcal
• 脂肪総量: 23 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 15 g
• トランス脂肪: 1 g
• コレステロール: 100 mg
• ナトリウム: 395 mg
• 炭水化物総量: 31 g
• 食物繊維: 3 g
• 糖質総量: 2 g
• タンパク質: 39 g