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