Browse Recipe Categories or

Citrus Tea Tilapia

×

Citrus Tea Tilapia

This sweet and savory fish dish gets a triple dose of citrus from fresh orange zest and juice and citrus-flavored tea.

Español

Ingredients

Servings  4   Serving Size   3 ounces fish and 2 tablespoons sauce

  • 4 single-serving bags of citrus tea
  • 3 cups hot water, 1 cup hot water (if needed), and 1 tablespoon water, divided use
  • 1 tablespoon light brown sugar OR
  • 1 tablespoon dark brown sugar
  • 1 tablespoon canola or corn oil
  • 2 medium shallots, chopped
  • 2 medium garlic cloves, minced
  • 2 tablespoons grated orange zest
  • 1/3 to 1/2 cup 100% orange juice
  • 1/4 teaspoon pepper (freshly ground preferred)
  • 4 tilapia, flounder, red snapper, or other mild fish fillets (about 4 ounces each)
  • 1 tablespoon cornstarch
  • 1 tablespoon plus 1 teaspoon minced fresh parsley
  • 1 medium lemon, cut into 4 wedges

Directions

Tip: Click on step to mark as complete.

  1. Put the tea bags in a 4-cup glass measuring cup. Pour in 3 cups hot water. Steep, covered, for 4 to 5 minutes. Discard the tea bags. Stir in the brown sugar.
  2. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the shallots and garlic for 2 to 3 minutes, or until soft, stirring frequently. Stir in the tea mixture, orange zest, orange juice, and pepper. Reduce the heat to medium. Cook, covered, until just boiling.
  3. Gently place the fish in the tea mixture. If necessary, pour in enough of the 1 cup hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 4 to 5 minutes, or until the fish flakes easily when tested with a fork.
  4. Without turning off the heat, transfer the fish to plates. Cover the fish loosely with aluminum foil to keep warm.
  5. Put the cornstarch in a small bowl. Add the remaining 1 tablespoon water, whisking to dissolve. Gradually add to the sauce, whisking until it begins to thicken. Bring just to a boil. Reduce the heat and simmer for 3 to 5 minutes, whisking frequently.
  6. Spoon the sauce over the fish. Sprinkle with the parsley. Serve with the lemon wedges.

Nutrition Facts

Citrus Tea Tilapia
CaloriesCalories
181 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
1g Per Serving

Nutrition Facts

Calories 181
Total Fat 5.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 57 mg
Sodium 69 mg
Total Carbohydrate 10 g
Dietary Fiber 1 g
Sugars 5 g
Protein 23 g

Dietary Exchanges
1/2 other carbohydrate, 3 lean meat

 

This sweet and savory fish dish gets a triple dose of citrus from fresh orange zest and juice and citrus-flavored tea.

Español

Nutrition Facts

Citrus Tea Tilapia
CaloriesCalories
181 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
1g Per Serving
×
Calories 181
Total Fat 5.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 57 mg
Sodium 69 mg
Total Carbohydrate 10 g
Dietary Fiber 1 g
Sugars 5 g
Protein 23 g

Dietary Exchanges
1/2 other carbohydrate, 3 lean meat

Ingredients

Servings  4   Serving Size   3 ounces fish and 2 tablespoons sauce

  • 4 single-serving bags of citrus tea
  • 3 cups hot water, 1 cup hot water (if needed), and 1 tablespoon water, divided use
  • 1 tablespoon light brown sugar OR
  • 1 tablespoon dark brown sugar
  • 1 tablespoon canola or corn oil
  • 2 medium shallots, chopped
  • 2 medium garlic cloves, minced
  • 2 tablespoons grated orange zest
  • 1/3 to 1/2 cup 100% orange juice
  • 1/4 teaspoon pepper (freshly ground preferred)
  • 4 tilapia, flounder, red snapper, or other mild fish fillets (about 4 ounces each)
  • 1 tablespoon cornstarch
  • 1 tablespoon plus 1 teaspoon minced fresh parsley
  • 1 medium lemon, cut into 4 wedges

Directions

Tip: Click on step to mark as complete.

  1. Put the tea bags in a 4-cup glass measuring cup. Pour in 3 cups hot water. Steep, covered, for 4 to 5 minutes. Discard the tea bags. Stir in the brown sugar.
  2. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the shallots and garlic for 2 to 3 minutes, or until soft, stirring frequently. Stir in the tea mixture, orange zest, orange juice, and pepper. Reduce the heat to medium. Cook, covered, until just boiling.
  3. Gently place the fish in the tea mixture. If necessary, pour in enough of the 1 cup hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 4 to 5 minutes, or until the fish flakes easily when tested with a fork.
  4. Without turning off the heat, transfer the fish to plates. Cover the fish loosely with aluminum foil to keep warm.
  5. Put the cornstarch in a small bowl. Add the remaining 1 tablespoon water, whisking to dissolve. Gradually add to the sauce, whisking until it begins to thicken. Bring just to a boil. Reduce the heat and simmer for 3 to 5 minutes, whisking frequently.
  6. Spoon the sauce over the fish. Sprinkle with the parsley. Serve with the lemon wedges.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.