blackened tilapia with orangeCatfish or any mild white fish may be used instead of Tilapia. Choose ripe, yet slightly firm avocados for easy slicing. Substitute one large grapefruit for the oranges for a tangy twist.

Makes 4 servings


  • 2 tablespoons fresh lime juice
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 Hass avocado, peeled and sliced
  • 2 navel oranges, peeled and sectioned
  • ¼ red onion, thinly sliced
  • 1 1/2 teaspoons blackened seasoning
  • 2 (8-ounce) tilapia filets
  • Vegetable cooking spray


Whisk together first 4 ingredients in a medium bowl. Slowly add oil, whisking until blended. Add avocado slices, gently turning to coat all sides (to prevent avocado from turning brown).

Arrange orange slices on a deep plate; top with avocado slices and onion slices; drizzle with lime juice mixture. Set aside.

Sprinkle blackened seasoning evenly on both sides of fish.

Cook fish in a non-stick skillet coated with cooking spray over medium-high heat 3 minutes on each or until fish flakes slightly with a fork. Serve with Orange-Avocado Salad. 


1 Carbohydrate

4 1/2 Very Lean Meat

1 Fat


Calories: 300; Calories from Fat: 120; Total Fat: 14 g; Saturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 312 mg; Total Carbohydrate: 14 g; Dietary Fiber: 6 g; Sugars: 9 g; Protein: 32 g