Tilapia Fish Salad with Orange and Fennel

Pan-fried tilapia served over a refreshing salad of oranges, shaved fennel, olives, watercress, and a sweet tarragon dressing.

Healthy Fish Seafood High Protein Salad

Estimated Nutrition

Calories

422.6

kcal / serving

1690.4 kcal total

Carbs

25.6g

per serving

102.4 g total

Fat

26.4g

per serving

105.6 g total

Protein

23.2g

per serving

92.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

Sugar

CondimentsSauces

White Wine Vinegar

Dairy

Butter

knob of butter

Fruits

piece

Orange

zest reserved, peeled and segmented

NutsSeeds

pinch

Salt

to taste

pinch

Black Pepper

freshly ground

tbsp

Tarragon

chopped and fresh

OilsFats

Olive Oil

extra for frying

Seafood

400

Tilapia

fillets

Vegetables

bulb

Fennel

trimmed and very finely sliced

tbsp

Black Olives

pitted

handful

Watercress

Method

Boil the sugar and vinegar in a non-reactive pan for 4 minutes until syrupy.

Incorporate the orange zest, orange segments, fennel, olive oil, and olives before cooling.

Season the fish fillets with salt and black pepper.

Fry the fillets skin-side down in 10ml of oil for two minutes.

Flip the fish, add butter, and fry for one minute while basting.

Combine the tarragon and watercress with the cooled fennel and orange mixture.

Plate the salad and top each portion with a fish fillet.