Pan-Seared Tilapia with Melon Salsa
from kristineskitchenblog.comPan-Seared Tilapia cooks up quickly and easily in a skillet on the stove. This delicious fish recipe is a fast and healthy option for dinner. A melon salsa on top makes for a perfect and refreshing summer meal.
Servings: 4
Calories: 232kcal
Ingredients
For the Fruit Salsa
- 1 cup chopped cantaloupe
- 1 cup chopped honeydew melon
- ¼ cup finely minced red onion
- ¼ cup minced fresh cilantro
- 1 juice of one lime
- 1 pinch salt and pepper
Tilapia
- 1 ½ pounds tilapia fillets
- 1 pinch salt and pepper
- 1 tbsp olive oil
Instructions
For the Melon Salsa
- In a medium bowl, combine cantaloupe, honeydew melon, red onion, cilantro, lime juice, and a pinch each of salt and pepper. Stir gently to evenly distribute everything. Set aside.
Pan Searing
- Rise the fillets and pat dry. Season tilapia with salt and pepper.
- Heat a tablespoon of olive oil in a large nonstick skillet over medium heat.
- Working in batches if necessary, place tilapia in the heated skillet and cook until browned on both sides and cooked through (145 degrees F), about 3-5 minutes per side depending on thickness.
- Divide tilapia between 4 plates, spoon the melon salsa on top, and serve with your favorite sides.
Nutrition
Serving: 1/4 recipe | Calories: 232kcal | Carbohydrates: 10g | Protein: 35g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 85mg | Sodium: 123mg | Potassium: 749mg | Fiber: 1g | Sugar: 7g | Vitamin A: 1442IU | Vitamin C: 28mg | Calcium: 29mg | Iron: 1mg
