Orange Sauced Tilapia

Elevate your weeknight dinner with this vibrant and flavorful Orange Sauced Tilapia recipe! Perfectly pan-seared tilapia fillets are infused with a zesty orange glaze made from fresh orange juice, soy sauce, honey, and garlic, creating a delightful balance of sweet and savory flavors. The sauce thickens to a silky texture, coating the tender fish beautifully, while a sprinkle of fresh parsley adds a burst of color and freshness. Ready in just 25 minutes, this quick and easy dish is perfect for busy evenings but impressive enough for guests. Serve it with fluffy rice or steamed vegetables for a wholesome, citrusy meal that will brighten your table and tantalize your taste buds.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 cup Orange juice
• 2 tablespoons Soy sauce
• 2 tablespoons Honey
• 1 teaspoon Cornstarch
• 2 tablespoons Water
• 2 cloves Garlic, minced
• 2 tablespoons Olive oil
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped (optional)

Directions

Step 1

Season the tilapia fillets with salt and black pepper on both sides.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat.

Step 3

Add 2 tilapia fillets to the skillet and cook for about 3-4 minutes per side, or until the fish flakes easily with a fork. Remove from the skillet and set aside on a plate. Repeat with the remaining 2 fillets, adding more olive oil if needed.

Step 4

In a small bowl, whisk together the orange juice, soy sauce, honey, minced garlic, cornstarch, and water until well combined.

Step 5

Pour the orange mixture into the skillet and bring it to a simmer over medium heat, stirring constantly until the sauce thickens, about 3-4 minutes.

Step 6

Reduce the heat to low and return the cooked tilapia fillets to the skillet, spooning the sauce over the top to coat evenly. Allow the fish to heat through for 1-2 minutes.

Step 7

Transfer the tilapia fillets to serving plates, drizzle the remaining sauce over the top, and garnish with fresh parsley if desired.

Step 8

Serve immediately with your choice of sides, such as steamed vegetables or rice.

Nutrition Facts

Serving size	795.4 grams (795.4g)

Amount per serving	% Daily Value*
Calories	1054

Total Fat 39.90g	51%
Saturated Fat 8.40g	42%
Polyunsaturated Fat 2.80g
Cholesterol 228mg	76%
Sodium 2562mg	111%
Total Carbohydrate 66.50g	24%
Dietary Fiber 1.50g	5%
Total Sugars 54.70g
Protein 109.70g	219%

Vitamin D 0IU	0%
Calcium 100mg	8%
Iron 4mg	22%
Potassium 2172mg	46%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%

Protein: 41.2%

Carbs: 25.0%