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- White fish
Fragrant and tender tilapia in a creamy sauce flavoured with tarragon. Serve alongside seasonal vegetables or over pasta or rice for a complete meal.
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- 600g boneless tilapia
- 2 tablespoons lemon juice
- salt and pepper, to taste
- 1 tablespoon plain flour
- 2 tablespoons butter
- 1 bunch fresh tarragon
- 235ml single cream
MethodPrep:10min ›Cook:10min ›Ready in:20min
- Place the tilapia on a plate then drizzle with lemon juice, season with salt and pepper then dip lightly in flour.
- Melt butter in a pan over a high heat. Add a few tarragon leaves and the fish, and cook for 2 minutes on each side.
- Chop the remaining tarragon, add to the fish and pour in the cream. Add a little salt to the cream, tasting if desired. Bring the cream to a simmer and cook for another 2 minutes until the fish flakes easily with a fork. Serve immediately.
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- 4 C water
- 1 tsp salt
- 2 bunches baby carrots, greens removed to 1/2 in from carrot, scrubbed
- 4 whole tilapia filets
- 1 tsp cajun-style seasoning
- 1 C all-purpose flour
- 1-1/2 Tbs olive oil
- 2 Tbs butter
- 2 Tbs fresh tarragon, roughly chopped
- 3 Tbs good maple syrup
- 1 C chicken stock
- Bring water and salt to rolling boil in large saucepan or dutch oven and blanch carrots for eight minutes remove with slotted spoon to ice water bath set aside. Meanwhile, season tilapia filets with a sprinkling of cajun-style seasoning and dredge in flour, shaking off excess. In large non-stick frying pan, add olive oil and 1 Tbs. butter over medium-high heat. When hot but not yet smoking, add floured tilapia filets saute for 2 minutes per side until golden brown remove to warmed plate. Turn heat to medium and deglaze pan with chicken stock simmer until reduced by half, approximately 10 mins. Meanwhile, remove carrots from ice water bath and pat dry reserve. Add maple syrup and tarragon to pan and bring back to simmer whisk in remaining Tbs. of butter add carrots and toss until glazed, approximately three mins. Plate carrots by leaning against tilapia filet and pour sauce over.
Saute tilapia in 2 batches in 1 Tablespoon olive oil per batch in a skillet over medium-high heat for 2 minutes per side.
Transfer to a baking sheet and keep warm in oven.
Add shallots to skillet cook 1 minute.
Add Vermouth reduce until it nearly evaporates.
Add broth and lemon juice boil 2 minutes.
Whisk in cream, butter, and Dijon.
Add grapes and simmer until butter melts.
Stir in Tarragon and season sauce with salt and pepper.
Nutritional info per serving: 297 cal 19g total fat (8g sat) 94mg chol 101mg sodium 6g carb 0g fiber 26g protein
Rate this Recipe(5 votes, average: 4.80 out of 5)
Reviews ( 6 )
Terrific recipe, just made a slight adjustment of adding a generous blend of dried French herbs to the lentil/sweet potato mix. It's a HUGE mistake to use tilapia that's not even close to halibut. If you don't want halibut (sometimes cost-prohibitive), use another firm fish like salmon. If your fish isn't right, the whole dish will be off. Someone mentioned "stinging mustard sauce" if you have a decent mustard, like Maille, you can't go wrong. I cut the sauce recipe in half so it wouldn't overpower the dish. Good fish, good mustard, add some herbs, and this dish is terrific.
I tried this for the first time this evening, as the dish (image) looked pleasant and the ingredients appealed to me. I scaled the recipe down by half, and modified the ingredients (because of availability) to suit local conditions (we're in France) so used cabillaud (cod), and because we prefer a few extra herbs and spices in our cooking, added 2 tablespoons of tomato paste, 1/2 teaspoon of ground ginger (I'd usually use root, but for this chose ground), a 1/2 teaspoon of masala, tablespoon of sweet chilli sauce and
50 mls red wine to the lentil mix. My dear lady, who is a rather fussy eater, devoured it, as did I. I've read the reviews (below) and am surprised a number of folk didn't like it. Our tastes are not to everyone's liking, but I'd very happily give this a 7-8/10, and would recommend others try it also (spice it to suit your preferences). Ours looked exactly like the original image. Thanks for a super recipe one I'll definitely follow again.
Pan Seared Chicken With Tarragon Butter Sauce recipes
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Prep: 60m Cook: 2700m Servs: 6
How to Make Pan Seared Tilapia
All you need is some fillets (they should be completely defrosted), garlic powder, basil, paprika, black pepper, salt, and olive oil. This combination of seasoning makes the fish taste so good!
I always keep a lot of dry ingredients at home and you totally should do the same. They make life so easy!
Step 1. Rub the spices all over the fish. Be sure that the spices get to every nook and cranny of the fish. There is no need to let the fish marinate first.
Step 2: Heat up some oil in a skillet. Preferably use a cast iron skillet if you have one but any other skillet will do. Once the oil is hot, place two fillets in at a time. Cook for about 4 minutes on each side. Sprinkle with some chopped parsley as a garnish if you want to be a little extra!
Also add some lime wedges on the side for squeezing over and enjoying. So good!
Two easy steps and you have insanely good Pan Seared Tilapia!
I could eat all of this fish in one sitting, I tell you. It is super flavorful. The blend of ingredients I use on them transforms boring tilapia to a restaurant quality dish.
My whole family goes crazy for this! I strongly suggest you double the recipe if cooking for 4 or more people. In the unlikely event that you have leftovers, place them into a bowl with a tight fitting lid and store in the fridge for an easy grab-and-warm lunch or dinner.
This Pan Seared Tilapia goes so well with my Mango Avocado Salsa! I enjoyed the fish and salsa with some corn chips on the side and I loved it! Serve it with some boiled rice, couscous, some fried plantains, some potato fries, break up the fish and serve in tacos or serve with any side dish you enjoy!
Hope this recipe brightens your life in the kitchen as it did to mine!
Tilapia is high-protein fish with very little fat, just 0.5 grams in a 100-gram serving . It is also among the most affordable options for fish in the U.S. as it is usually farmed.
The most common types of smoked fish in the U.S. are salmon, mackerel, whitefish, and trout. Although it's not in the top five, tilapia still makes a flavorful smoked fish. Smoking fish first came to be as a way of preserving meats before there was refrigeration, but the act of curing, salting, and smoking is done nowadays for the sole purpose of imparting a woody, smoky flavor to food. And tilapia's wonderful firm texture and mild flavor take on the smoky character wonderfully. Traditional smoking methods can keep the fish inside the smoker for up to 24 hours, but our recipe only requires 2 hours.
Hot smoking usually occurs within a lower heat range than an oven, at temperatures ranging from 126 to 176 F. When food is smoked within this temperature range, they are fully cooked, moist, and flavorful. If the smoker is allowed to get hotter than 185 F, the foods will shrink excessively, buckle, or even split. Smoking at high temperatures also reduces yield, as both moisture and fat are cooked away. Although foods that have been hot smoked are often reheated or further cooked, they are typically safe to eat without further cooking. Our smoked tilapia can be served as a main dish with a salad and some starch, but also incorporated into salads, sandwiches, dips, appetizers, or soups.
Crispy Fish with Herb Tartar Sauce and Snap Pea Salad
Update your fish sticks by coating tilapia in panko bread crumbs and serving them with a fresh and vibrant veggie salad.
sugar snap peas, halved on a bias
flat-leaf parsley leaves, half left whole, half chopped
scallions, 2 chopped and 1 sliced
dill pickle, finely chopped
- Heat oven to 450°F. Cut tilapia into 1½- by 4-in. strips. Toss panko with 1 Tbsp oil and ½ tsp each salt and pepper. Coat fish in panko place on a rimmed baking sheet. Bake, gently flipping after 8 minutes, until golden brown and cooked through, 15 minutes total.
- Meanwhile, heat remaining Tbsp oil in a large cast-iron skillet on medium-high. Add peas and cook without stirring until charred, about 3 minutes. Toss and cook until just tender, 2 to 3 minutes more. Remove from heat and fold in whole parsley leaves and sliced scallion.
- In a small bowl, combine mayonnaise, tarragon, pickle, lemon juice, mustard, chopped parsley, and chopped scallion. Serve with fish and snap pea salad.
COST PER SERVING: $3.74
PER SERVING: 460 calories, 21 g fat (4 g saturated fat), 43 g protein, 730 mg sodium. 26 g carbs, 4 g fiber
WD TEST KITCHEN TIP: Tilapia retains its moisture well as it reheats, making it a great option for leftovers: Place extra fish, snap peas, and tartar sauce in a pita for an easy next-day lunch.
Big Daddy’s Blackened Tilapia
If you like your dinners with a kick of Cajun spice, then you’re sure to love this baked Tilapia recipe adapted from the Food Network. Paprika, onion powder, cayenne pepper and thyme are just some of the spices that make this healthy blackened Tilapia recipe a winner.
- 3 tablespoons smoked paprika
- 1 teaspoon salt
- 1 tablespoon onion powder
- 1 teaspoon ground black pepper
- 1 teaspoon cayenne pepper
- 1 teaspoon dried ground thyme
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- 4 Tilapia fillets
- 2 tablespoons grapeseed oil or olive oil
- ½ lemon, juiced
- Preheat your oven to 425 degrees Fahrenheit. Place all the spices together in a small bowl and mix until well combined.
- Line a baking sheet with foil and brush it with oil. Rinse the Tilapia under cold water and pat dry. Place on the baking sheet and brush the Tilapia with oil.
- Rub both sides of the Tilapia fillets with the seasoning mixture. Place in the oven and cook until nicely brown and flaky, about 10–11 minutes.
- Remove from the oven, squeeze the lemon over the Tilapia, serve and enjoy!
Keeping a list of easy, healthy Tilapia recipes is a great way to help you manage your schedule and your health during a busy week. Pick up some frozen Regal Springs Tilapia from Safeway, Costco or one of its other distributors to have on hand so you can make any of these delicious dishes in a snap.
Photo Credits: naD Photos / Shutterstock Inc., RoJo Images / Shutterstock Inc., Food Network, svry / Shutterstock Inc., Darryl Brooks / Shutterstock Inc.