Memorial Day
Healthnotes Index:

Tilapia Fillets with Balsamic Reduction

Related recipes: Main Dishes, Low-Calorie , Low-Salt
Tilapia Fillets with Balsamic Reduction: Main Image

Quick Facts

Servings: 4
Cook Time: 25 min.
Tilapia is a sweet and fine-textured fish that easily absorbs the flavors of the balsamic reduction.


  • 4 5-7 oz. tilapia fillets
  • salt and pepper
  • 2 Tbls. olive oil
  • 1/2 Tbls. flour
  • Sauce1 cup sugar
  • 1 cup balsamic vinegar


  • Place the sugar in a hot frying pan and caramelize, but do not burn it. Add the balsamic vinegar and a pinch of black pepper. The sugar may get hard, but as the vinegar boils, it will melt again. Boil for about 10 minutes. If the sauce is too thick, add vinegar until desired consistency is reached. Set aside.
  • Combine the salt, pepper and flour and dredge each side of the fillets. Heat a large frying pan over medium high heat. When the pan is hot, add the olive oil and let it get hot. Add the fillets and brown on both sides, turning only once. Cook the fillets until they are golden brown, about 3 minutes per side. Remove to a plate and drizzle the balsamic sauce over the fillets.
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 471
  Calories from Fat 86 (18%)
(15%)Total Fat 10g
(9%)Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
(28%)Cholesterol 85mg
(4%)Sodium 90mg
(17%)Potassium 595mg
Total Carbohydrate 63g
(1%)Dietary Fiber 0g
Sugars 50g
Sugar Alcohols 0g
(71%)Protein 35g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2016 Healthnotes, Inc. All rights reserved.

Read our healthy recipe definitions.

Learn more about Healthnotes, the company.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.

Email Exclusives - Sign up to receive amazing deals via email:

Please note that does not process orders from Friday evening to Saturday evening.

The products and the claims made about specific products on or through this site have not been evaluated by or the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

© 1999-2016 Kosher Vitamins Express. All Rights Reserved.

Report a bug on