Fish Fridays: Tilapia

by Angela on December 18, 2011

TGIFF…Thank Goodness It’s Fish Friday!  Today I want to share a recipe I use often for tilapia.  I buy tilapia quite a bit because I can get it from Costco (anyone else notice how much I mention that I shop at Costco??) and it is pretty inexpensive when it comes to fish.  If you aren’t much of a fish person because you don’t like that “fishy” flavor, tilapia is a great fish to try because it has a very mild, buttery flavor.  Some other interesting tilapia facts:

  • Tilapia have very low levels of mercury because they are fast-growing and short-lived and eat a primarily herbivore diet, making them less likely to accumulate mercury from prey.
  • Tilapia is low in calories, carbs and sodium, and it’s a great protein source.
  • Tilapia does not have as many beneficial Omega-3 fatty acids as salmon because of its mostly grain diet and is higher in Omega-6 fatty acids, which are actually unhealthy in excessive amounts.  As long as your diet is combined with foods high in Omega-3 fatty acids, a more balanced mix of fats can be achieved.

Since I only cook tilapia once in a while, I’m not too worried about that last point.  Besides, I’ve eaten much more unhealthy things than a high-fat fish!

Now on to the recipe.  This is our favorite way to prepare tilapia and it’s so quick and easy with ingredients that are usually always on hand.  I hope you like it as well.

Sauteed Tilapia Fillets with Lime

Ingredients

1 -1 1/3 lb tilapia fillet, about 1/2 inch thick

3 tablespoons all-purpose flour

salt and pepper

1 clove garlic, minced or pressed

1/2 cup dry white wine

1 tablespoon lime juice

1/2 tablespoon butter

1 tablespoon olive oil

3 green onions, chopped

Directions

  1. Rinse the fish and pat dry.
  2. Put the flour on a plate and season it with salt and pepper.
  3. Dredge the fillets in the flour, patting to remove excess.
  4. In a small bowl, combine the garlic, wine, lime juice and butter, then set aside.
  5. Heat the oil in a 10 to 12-inch frying pan over medium-high heat.
  6. Add the fillets without overlapping (you may need to cook in 2 batches).
  7. Cook until golden on the bottom, about 3 minutes.
  8. Turn the fillets over and cook until opaque through the thickest part, 1 to 2 minutes more.
  9. Transfer the fish to a platter and keep warm (cover with foil or place in a 200 degree oven).
  10. Add the wine mixture to pan and boil, scraping up cooked bits, until reduced by half, 2 to 3 minutes.
  11. Stir in the onions and heat on low about 30 seconds.
  12. Pour the sauce over the fish and serve.
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