Catfish 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 3 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.
5 1/2 Very Lean Meat
2 1/2 Fat
Calories: 384; Calories from Fat: 159; Total Fat: 17.7 g; Saturated Fat: 3.7 g; Cholesterol: 86 mg; Sodium: 312 mg; Total Carbohydrate: 18 g; Dietary Fiber: 6.1 g; Sugars: 9 g; Protein: 42 g