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.

Estimated Nutrition

Per Serving Total
Calories 422.6 kcals 1690.4 kcals
Carbohydrates 25.6 grams 102.4 grams
Fat 26.4 grams 105.6 grams
Protein 23.2 grams 92.8 grams
Cook Time
10 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

BakingIngredients
75
g
CondimentsSauces
Dairy
15
g
Butter
knob of butter
Fruits
1
piece
Orange
zest reserved, peeled and segmented
NutsSeeds
1
pinch
Salt
to taste
1
pinch
Black Pepper
freshly ground
1
tbsp
Tarragon
chopped and fresh
OilsFats
75
ml
10
ml
Olive Oil
extra for frying
Seafood
400
g
Tilapia
fillets
Vegetables
1
bulb
Fennel
trimmed and very finely sliced
1
tbsp
1
handful

Steps

  • 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.