Pat the tilapia dry with paper towels, then season with 1/2 teaspoon salt and a few grinds of pepper. Spread the flour on a plate; dredge the tilapia in the flour, tapping off the excess.

Transfer to a large bowl, add the tilapia and toss to coat evenly; set aside for 10 minutes at room temperature. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high …

Combine the lemon zest, juice, wine and shallot in a small saucepan over high heat and cook until reduced by half. Remove from the heat and let cool.

Nutritional Analysis Per Serving Serving Size 1 of 4 servings Calories 199 Total Fat 10 g Saturated Fat 1 g Carbohydrates 6 g Dietary Fiber 3 g Sugar 1 g Protein

Preheat oven to 350 degrees F. In a medium saute pan, heat 1 tablespoon of the olive oil over medium-high heat. Season the fish fillets on both sides with salt and black pepper, to taste.

Preheat the oven to 425 degrees F. Soak the fish in a bowl with the milk and 2 cups ice, 15 minutes. Meanwhile, mix the flour with 1/2 teaspoon each salt and pepper in a shallow dish.

Heat the grill. Cut the fillet in 1/2 lengthwise. Lightly season the fish with the cumin, cayenne, paprika, and salt. Coat each piece in olive oil and grill, 3 to 4 minutes on each side.