Tilapia in Orange Sauce

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Low-Calorie
Low-Carbohydrate
Low-Saturated Fat
Low-Sodium
Weight Management
Dish type
Dinner
Serves
4
Ready in
25 minutes

Ingredients

  • 3 tbsp. flour
  • 4 tilapia or flounder fillets
  • 2 tbsp. canola oil
  • 1/4 cup minced shallots
  • 1 orange, peeled and sectioned
  • 1/2 finely chopped roasted red bell pepper

Directions

Prep Time
10 minutes
Cook Time
15 minutes
Ready in
25 minutes
  1. In a shallow dish combine flour with salt and pepper to taste. Dip fillets in flour, coating both sides and shaking off any excess. Set aside.
  2. In a large skillet heat oil over high heat. Add fillets; cook 3 to 4 minutes per side or until browned and fish flakes easily with a fork. Transfer fillets to an ovenproof platter and place in a warm oven.
  3. For the orange sauce, in same skillet cook shallots over medium heat 5 minutes or until softened. Add orange sections; cook, stirring, about 3 minutes. Stir in bell pepper.
  4. Remove platter from oven. Pour orange sauce over fillets, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 258, Calories Fat , Total Fat 10g, Saturated Fat 1g, Cholesterol 100mg, Sodium 76mg, Carbohydrate 11g, Protein 30g
Serving Size1
Calories258
Total Fat10g
Total Fat (extra)16
Saturated Fat1g
Saturated Fat (extra)9
Cholesterol100mg
Cholesterol (extra)33
Sodium76mg
Sodium (extra)3
Potassium583mg
Carbohydrate11g
Carbohydrate (extra)4
Fiber1g
Fiber (extra)5
Protein30g
Omega30g
Vitamin A266IU
Vitamin A (extra)5
Vitamin C19mg
Vitamin C (extra)33
Iron0mg
Iron (extra)5