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Citrus Tilapia with Crunchy California Avocado Fries & Tangy Dipping Sauce

Total time:

45 min

Prep time:

10 min

Cook time:

35 min

Nutritional Highlights (Per serving) See Full
370 Calories
23 g Fat
3 g Fiber
560 mg Sodium
16 g Carbs
Citrus Tilapia with Crunchy California Avocado Fries & Tangy Dipping Sauce

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Break out of your family’s weeknight dinner rut with this quick-and-easy, kid-approved and flavorful recipe! Citrus marinated grilled tilapia and crunchy California Avocado fries share the stage with a tangy dipping sauce that provides an excellent source of protein, folate, potassium and vitamin C, and good source of dietary fiber and vitamin A per serving. The avocado fries provide a fun and delicious finger food for kids which can be enjoyed as a snack as well. 

Ingredients

Serves: 4

Crunchy California Avocado Fries Ingredients
1/2 cup panko (Japanese bread crumbs)
1/4 tsp. freshly ground black pepper
1/4 tsp. salt
1 tsp. smoked paprika
1 large egg
1 ripe, Fresh California Avocado, peeled, seeded, and cut into 16 thin wedges
Citrus Grilled Tilapia Ingredients
1/4 cup Extra virgin olive oil
1/4 cup orange juice
2 Tbsp. white vinegar
1 Tbsp. minced garlic
1 tsp. honey
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/2 tsp. ground cumin
1/2 tsp. chili powder or ¼ tsp. red pepper flakes
4 (4-oz.) tilapia fillets
Lemon wedge, for garnish
Tangy Dipping Sauce Ingredients
1/4 cup low-fat sour cream or plain non-fat Greek yogurt
1 Tbsp. chili garlic hot sauce
1 Tbsp. Dijon mustard
1 Tbsp. minced garlic
2 Tbsp. fresh lime juice

As with all fruits and vegetables, wash avocados before cutting.
Check out our tips for how to choose and use California Avocados.

Instructions

Crunchy California Avocado Fries Instructions

  1. Preheat oven or toaster oven to 400 degrees F. Spray baking sheet with nonstick cooking spray.
  2. In small mixing bowl, combine panko crumbs, black pepper, salt and smoked paprika. In a separate small mixing bowl, add egg and whisk lightly.
  3. Dip avocado slices in egg and then in panko mixture. Place on baking sheet and bake for 10–12 minutes or until golden brown.

Citrus Tilapia Instructions

  1. In a zip top bag, combine extra virgin olive oil, orange juice, white vinegar, minced garlic, honey, salt, black pepper, cumin and chili powder. Shake to mix. Add tilapia fillets to bag and refrigerate for at least 20 minutes.
  2. Spray skillet with nonstick spray and heat on stovetop over medium-high heat. Remove tilapia from marinade and add to skillet. Cook 2–3 minutes on each side or until browned. Discard marinade. The tilapia can also be prepared on a hot grill or grill pan for 2–3 minutes on each side or until browned.
  3. Serve with a fresh lemon wedge, Crunchy California Avocado Fries and Tangy Dipping Sauce.

*For a time saving tip, marinate fish up to eight hours in advance.

Tangy Dipping Sauce Instructions

  1. Combine all ingredients in a food processor and process until smooth.

Serving Suggestion:

The citrus grilled tilapia is a versatile recipe. Use your favorite fish or try other flaky, mild white fish varieties such as sole or haddock. Serve over thinly sliced cucumber with fresh herbs and top fish with fresh herbs like dill, basil, or chervil.

Beverage Pairing:

Try a zesty and refreshing white wine such as Pinot Grigio.

For a non-alcoholic choice, try spritzer with fresh lime juice, mint and sparkling water.

Nutrition information per serving

Calories 370
Total Fat 23 g (Sat 4 g, Trans 0 g, Poly 3 g, Mono 15 g)
Cholesterol 110 mg
Sodium 560 mg
Potassium 630 mg
Total Carbohydrates 16 g
Dietary Fiber 3 g
Total Sugar 5 g
Protein 27 g

(1 serving includes 4 oz. fish, 4 slices of Crunchy California Avocado Fries, 2 Tbsp. of Tangy Dipping Sauce)

Vitamin A 562 IU; Vitamin C 13 mg; Calcium 62 mg; Iron 1 g; Vitamin D 4 mcg ; Folate 70 mcg; Omega 3 Fatty Acid 0.2 g

% Daily Value**: Vitamin A 10%; Vitamin C 20%; Calcium 6%; Iron 6%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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About the author

Katie Ferraro, MPH, RDN, CDE is a Registered Dietitian and diabetes educator specializing in child and family nutrition. She is a media spokesperson and an assistant clinical professor of nutrition at the University of San Diego and the University of California, San Francisco. Katie is the author of a number of nutrition books, the mom of seven small children, and a firm believer that good food fuels strong families!

Katie is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization..

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