Heart Healthy
This sweet and savory fish dish gets a triple dose of citrus from fresh orange zest and juice and citrus-flavored tea.
Print Recipe
Citrus Tea Tilapia
This sweet and savory fish dish gets a triple dose of citrus from fresh orange zest and juice and citrus-flavored tea.
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Servings:
4
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Serving Size :
3 ounces fish and 2 tablespoons sauce
Ingredients
-
-
3 cups water -
1 tablespoon brown sugar OR -
1 tablespoon brown sugar -
1 tablespoon canola or corn oil -
2 medium shallots -
2 medium garlic cloves -
2 tablespoons orange zest -
1/3 to 1/2 cup orange juice -
pepper -
tilapia fillets -
1 tablespoon cornstarch -
parsley -
1 medium lemon
Directions
Tip: Click on step to mark as complete.
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Put the tea bags in a 4-cup glass measuring cup. Pour in 3 cups hot water. Steep, covered, for 4 to 5 minutes. Discard the tea bags. Stir in the brown sugar. -
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the shallots and garlic for 2 to 3 minutes, or until soft, stirring frequently. Stir in the tea mixture, orange zest, orange juice, and pepper. Reduce the heat to medium. Cook, covered, until just boiling. -
Gently place the fish in the tea mixture. If necessary, pour in enough of the 1 cup hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 4 to 5 minutes, or until the fish flakes easily when tested with a fork. -
Without turning off the heat, transfer the fish to plates. Cover the fish loosely with aluminum foil to keep warm. -
Put the cornstarch in a small bowl. Add the remaining 1 tablespoon water, whisking to dissolve. Gradually add to the sauce, whisking until it begins to thicken. Bring just to a boil. Reduce the heat and simmer for 3 to 5 minutes, whisking frequently. -
Spoon the sauce over the fish. Sprinkle with the parsley. Serve with the lemon wedges.
Nutrition Facts
Citrus Tea Tilapia
Calories
Protein
FiberNutrition Facts
| Calories | 181 | |
|---|---|---|
| Total Fat | 5.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 3.0 g | |
| Cholesterol | 57 mg | |
| Sodium | 69 mg | |
| Total Carbohydrate | 10 g | |
| Dietary Fiber | 1 g | |
| Sugars | 5 g | |
| Protein | 23 g | |
Dietary Exchanges
1/2 other carbohydrate, 3 lean meat
-
Servings:
4
-
Serving Size :
3 ounces fish and 2 tablespoons sauce
Ingredients
-
-
3 cups water -
1 tablespoon brown sugar OR -
1 tablespoon brown sugar -
1 tablespoon canola or corn oil -
2 medium shallots -
2 medium garlic cloves -
2 tablespoons orange zest -
1/3 to 1/2 cup orange juice -
pepper -
tilapia fillets -
1 tablespoon cornstarch -
parsley -
1 medium lemon
Directions
Tip: Click on step to mark as complete.
-
Put the tea bags in a 4-cup glass measuring cup. Pour in 3 cups hot water. Steep, covered, for 4 to 5 minutes. Discard the tea bags. Stir in the brown sugar. -
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the shallots and garlic for 2 to 3 minutes, or until soft, stirring frequently. Stir in the tea mixture, orange zest, orange juice, and pepper. Reduce the heat to medium. Cook, covered, until just boiling. -
Gently place the fish in the tea mixture. If necessary, pour in enough of the 1 cup hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 4 to 5 minutes, or until the fish flakes easily when tested with a fork. -
Without turning off the heat, transfer the fish to plates. Cover the fish loosely with aluminum foil to keep warm. -
Put the cornstarch in a small bowl. Add the remaining 1 tablespoon water, whisking to dissolve. Gradually add to the sauce, whisking until it begins to thicken. Bring just to a boil. Reduce the heat and simmer for 3 to 5 minutes, whisking frequently. -
Spoon the sauce over the fish. Sprinkle with the parsley. Serve with the lemon wedges.