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Sautéed Tilapia with White Wine & Lemon Sauce  

This is one of my new favorites. I love the lemon sauce over the Tilapia-- perfect for anytime of the year. You can use other white flesh fish as well.

Sautéed Tilapia

Serving Size : 4

1/2 Cup flour
3 tablespoons Meyers Lemon Olive Oil
4 Tilapia Fillets -- fresh
Kosher salt and pepper -- to taste
White Wine and Lemon Sauce (recipe follows)

Prep Work:

  • Place flour in shallow baking dish or pie plate and set aside.
    Pat fish fillets with a paper towel, season both sides of fillet with salt and pepper and let stand until fillets are glistening with moisture, about 5 minutes.
  • If you going to make the White Wine Sauce -- do it now while the fish is resting. (Follow the directions for the sauce)

    Coat the Fish: Coat both sides of fillet with flour and shake off excess and place them on a separate plate or paper towel, preferably in one single layer.

    Sauté the Fish: Heat 2 Tablespoons of the Meyer Lemon Olive Oil over high heat in a large non-stick skillet until oil is shimmering, but not smoking. Place the fillets in a single layer and immediately reduce heat to medium-high. ** Depending on the size of your skillet and the amount of fish your making, you'll have do add more oil and saute the fillets in batches.

    Without moving the fish, sauté for 2 to 3 minutes on each side and until the edges of fillet are opaque and bottoms are lightly browned. Use the fish spatula to gently flip fillets.

    Transfer fillets onto plate and if you're using the sauce, pour it over now and serve.

    NOTES : The sauce that compliments this dish is easy and taste great. The adults like the sauce but picky eating kids won't, so I serve the fish on each individual plate and serve the sauce on the side on the table.

    White Wine and Lemon Sauce

    1 tablespoon Meyer Lemon Olive Oil
    1 shallot (other onion can be substituted in a pinch) -- roughly chopped
    1/2 cup white wine
    2 tablespoons butter
    1 tablespoon fresh parsley
    1/2 lemon

    In a sauce pan, heat 1 tablespoon of the Meyers Lemon Olive Oil over medium heat

    Sauté shallots until softened and beginning to color, about 1 1/2 minutes

    Add wine, increase heat to high and bring to boil, boil until reduced to 1/4 cup -- about 3-5 minutes. Remove sauce pan from burner and pour into another container, such as a coffee mug or creamer, through a small strainer to strain out the shallot, and then discard the shallot.

    Whisk in butter and parsley -- and a squeeze of half a lemon

    Set aside and keep warm until the fish is done.
     


     

     

    Looking for more seafood recipes?  To access over 2100 seafood recipes -- check out our Seafood Recipe E-book.        


    * For additional recipes for Tilapia, you can click on: http://ag.arizona.edu/azaqua/ista/recipes.htm

 

 

 

 

 

 

 

 

 

 

 

Please note regarding baking recipes: not many of my instructions call for "greasing the pan" or using non-stick spray. The Silpat and Silicone Bakeware which I use do not require additional grease. If you're using a traditional baking pan or sheet, you must either apply butter or spray with non-stick spray. Please contact me with any questions.