Penn Herb Wellness Guide
Tilapia Fillets with Balsamic Reduction
Tilapia is a sweet and fine-textured fish that easily absorbs the flavors of the balsamic reduction.
Ingredients
- 4 5-7 oz. tilapia fillets
- salt and pepper
- 2 Tbls. olive oil
- 1/2 Tbls. flour
- Sauce1 cup sugar
- 1 cup balsamic vinegar
Directions
- Place the sugar in a hot frying pan and caramelize, but do not burn it. Add the balsamic vinegar and a pinch of black pepper. The sugar may get hard, but as the vinegar boils, it will melt again. Boil for about 10 minutes. If the sauce is too thick, add vinegar until desired consistency is reached. Set aside.
- Combine the salt, pepper and flour and dredge each side of the fillets. Heat a large frying pan over medium high heat. When the pan is hot, add the olive oil and let it get hot. Add the fillets and brown on both sides, turning only once. Cook the fillets until they are golden brown, about 3 minutes per side. Remove to a plate and drizzle the balsamic sauce over the fillets.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 471
Calories from Fat 86 (18%)
(15%)Total Fat 10g
(9%)Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
(28%)Cholesterol 85mg
(4%)Sodium 90mg
(17%)Potassium 595mg
Total Carbohydrate 63g
(1%)Dietary Fiber 0g
Sugars 50g
Sugar Alcohols 0g
(71%)Protein 35g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.