Natural Health Associates
313 W Drake Rd –Suite 210
Fort Collins, CO 80526 ‎
Phone -
970-372-1277

Pan-Seared Tilapia with Blackberry Sauce

– Posted in: Recipes
Pan-seared tilapia

Serves 4

  • 1 10oz package frozen blackberries, partially thawed
  • 3 TBSP honey
  • 2 TBSP balsamic vinegar
  • 1/3 cup dry white wine
  • Pinch of salt
  • ½ tsp salt
  • 2 tsp ground cinnamon
  • 2 tsp ground cumin
  • ¼ – ½ tsp cayenne pepper
  • ½ tsp coarsely ground black pepper
  • 4 5-to 6-ounce tilapia fillets, skin removed, rinsed and patted dry
  • 1 TBSP olive oil (for cooking)

 

  1. In a medium saucepan, combine blackberries, honey, vinegar, wine and pinch of salt. Mash berries lightly with a fork. Bring to a boil, reduce heat and simmer, uncovered for about 8min, until the sauce is slightly thickened.
  2. While sauce cooks, in a small bowl combine ½ tsp salt, cinnamon, cumin, cayenne and black pepper. Gently rub both sides of the tilapia fillets with the spice mixture.
  3. In a large skillet, heat olive oil over medium heat. Sauté fish 2-3 min, until golden, then turn and sauté 2-4 minutes longer, until cooked through. Transfer to serving plates and top with blackberry sauce. Serve immediately.

Per serving (with ¼ cup sauce): 252 cal, 18% fat cal, 5 g fat, 1 g sat fat, 69mg chol, 27g protein, 26g carb, 5g fiber, 346mg sodium.