Sauteed Tilapia with Orange Pomegranate Sauce and Spring Vegetables

This is wonderful meal that it light and fresh. The sauce is slightly sweet and the fish a nice crusty brown. 

This recipe serves two.

2 Tilapia fillets roughly 6 ounces each.
1 egg beaten
1/2 cup flour
1 small onion halved and sliced
1-2 zucchini green
1-2 yellow zucchini squash
1 red bell pepper
1 green bell pepper
1 carrot sliced into thin rounds
1 cup quartered white mushrooms
Juice from one large orange
1 large pomegranate seeds removed and pressed for juice
1 small shallot minced
2 cloves garlic minced
Salt and pepper
2 tbsp fresh cilantro minced
1 tsp dried parsley
2 pats cold butter
1 cup dry white wine
Dash of low sodium soy sauce


Chop all the vegetables into uniform thickness, cut the peppers into strips. Combine and set aside.

Mix flour and parsley, add salt and pepper mix.
Crack and beat one egg until blended, add 2 tbsp water. This is an egg wash used to coat the fish before dredging in flour.

Heat additional oil in separate large pan.
Add veggies and stir fry until tender. Add salt and pepper. About 8-9 minutes.




Heat oil in stainless steel pan. Use enough oil to cover half the depth of the fish filet.

Dredge fish in egg wash and flour and place in hot stainless skillet. Filets should not touch each other. Saute about 4-5 minutes until golden brown, turn and saute and additional 3 minutes until golden. Remove from heat.

Drain excess oil from pan, place back on heat.
Add garlic and shallot saute 1 minute. Add wine to de-glaze pan. Scraping any bits from the bottom of the pan. Allow alcohol to evaporate, add orange and pomegranate juice, 1/2 cilantro. Allow to reduce over Medium High heat. Add butter and stir. Allow the sauce to reduce and thicken, add dash of soy sauce, salt and pepper to taste.




Plate veggies first place fish on top and cover with sauce. Garnish with remaining cilantro.