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Pan-seared Tilapia with Chile Lime Butter
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Chef :
Performance TriadPan-seared Tilapia with Chile Lime Butter
For the Performance Triad, please use the nutrient & serving size information provided below.
Recipe Analysis: (1 serving = 1 filet )
Per Serving: 436 calories; 47g protein; 28g fat, 0g carbs (0 carbs: 1 protein)
Recipe = 0 servings of vegetables, 0 servings of fruit (0 vegetable per serving, 0 fruit per serving)
Ingredient
Food ration :
3 servingsCooking time :
15 mins
1/2 stick
unsalted butter, softened
1 Tbsp.
finely chopped shallot
2 tsp.
fresh lime juice
1/2 tsp.
salt
2 Tbsp.
vegetable oil
Cooking instructions
* Step 1
Chile lime butter: Stir together butter, shallot, zest, lime juice, chile and salt in a bowl.
* Step 2
Fish: If using striped bass, score skin in 3 or 4 places with a thin sharp knife to prevent fish from curling.
* Step 3
Pat fish dry and sprinkle with salt. Heat 1 Tbsp. oil in a 12-inch nonstick skillet over moderately high heat
until just smoking, then sauté 3 pieces of fish, turning over once with a spatula, until golden and just
cooked through, 4 to 5 minutes, and transfer to a plate. Sauté remaining fish in remaining Tbsp. oil.
* Step 4
Serve each piece of fish with a dollop of chile lime butter.
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
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