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BellaOnline's Healthy Foods Editor

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Tilapia in Orange Sauce

Guest Author - Jennifer Murray

Tilapia is a farm-raised fish that is of high-quality and doesn't have a "fishy" smell to it, like many other fish do. This recipe is packed with protein, low in calories, fat, and carbs, and tastes great.

Ingredients
3 tbsp. flour mixed with salt and pepper to taste
4 (4-oz.) tilapia fillets
2 tbsp. canola oil
1/4 cup minced shallots
1 orange, peeled and separated into sections
1/2 red bell pepper, roasted and minced

Directions
1. Lightly dredge the tilapia fillets in the seasoned flour. Pat off any excess and set aside.

2. In a large skillet, heat canola oil over high heat. Brown the tilapia on each side for 3 to 4 minutes, until fish flakes with a fork. Remove fish and place on ovenproof platter. Place in a warm oven while making the orange sauce.

3. Preparing orange sauce: use the same skillet used to brown the tilapia, placed over medium heat. Cook shallots until wilted, approximately 2 minutes. Add the orange sections and stir. Cook for approximately 3 minutes. Add the bell pepper to sauce mix and stir.

4. Remove fish from the oven and pour orange sauce over the fillets. Serve immediately.

Yields 4 servings
Per Serving:
259 calories
10 g fat
100 mg cholesterol
11 g carbs
31 g protein
1 g fiber

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Content copyright © 2013 by Jennifer Murray. All rights reserved.
This content was written by Jennifer Murray. If you wish to use this content in any manner, you need written permission. Contact Megan Mignot for details.

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