Pan Seared Tilapia(or trout)

I used Trout for this recipe because it is what I had in my freezer. I buy the big bag of tilapia loins at Costco for around $14 and they last quite a while. Tilapia is super mild, so if you are not a fish person it is a great choice for you. This dish offers a whopping 32 grams of protein per serving!

Pan Seared Trout/Tilapia
Serves 4



Ingredients:
2 cups fish stock
2 tablespoons whipping cream
Pinch saffron
2 teaspoons fresh lemon juice
Salt and freshly ground black pepper, to taste
1 teaspoon olive oil, divided
4 5-ounce trout fillets
1 pound fresh spinach leaves, rinsed and spun dry
1 Meyer or regular lemon, quartered

Directions:
1. Boil broth and cream in a small, heavy saucepan, uncovered, over high heat until reduced to 1/3 cup, about 25 minutes. Remove from heat. Add saffron and steep 10 minutes. Add lemon juice. Season sauce to taste with salt and pepper.
2. Heat 1/2 teaspoon oil in each of 2large, heavy saute pans over medium-high heat. Sprinkle trout with salt and pepper. Add 2 trout fillets to each pan and cook until golden brown and crispy on the bottom, about 5 minutes. Remove pans from heat. Turn trout over and let rest in pans until just cooked through, about 2 minutes
3. Transfer fillets to 4 plates. Divide spinach equally among saute pans and stir over medium-high heat until it just wilts, about 2 minutes. Serve 1/4 of spinach alongside each trout. Spoon saffron sauce around trout and serve immediately with lemon wedges.

Nutrition Score per serving:
(1 trout fillet, 1/4 each sauce and spinach): 252 calories, 42% fat (12 g; 4 g saturated), 8% carbs (5 g), 50% protein (32 g), 3 g fiber, 251 mg calcium, 3.8 mg iron, 544 mg sodium.