PanSeared Tilapia with Bursting Tomato Basil Sauce

Panseared Tilapia With Bursting Tomato Basil Sau

0.0 / 5 (0 Review)

Preparation time:10 Mins

Cooking time:15 Mins

Servings:4 servings

Ingredients:

• 4 (4-6 ounce) tilapia fillets, skin on or off
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 tablespoon butter
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 pint cherry tomatoes, halved
• 1/4 cup dry white wine (optional)
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 cup fresh basil leaves, chopped

Instructions:

• Pat the tilapia fillets dry with paper towels and season with salt and pepper.
• Heat olive oil in the large skillet over medium heat. Add garlic and sauté until fragrant (about 30 seconds). Add the halved cherry tomatoes, red pepper flakes (if using), salt, and pepper.
• Cook the tomatoes until they begin to burst and release their juices (about 5-7 minutes). Stir in the white wine (if using) and simmer for another 2 minutes, allowing the alcohol to evaporate.
• Increase heat to medium high. Add olive oil and butter to the skillet. Once the butter is melted and the pan is hot, gently place the tilapia fillets in the skillet. Cook for 3-4 minutes per side, or until golden brown and cooked through (internal temperature reaches 145°F or 63°C).
• Gently nestle the cooked tilapia fillets into the tomato basil sauce. Spoon the sauce over the fish. Sprinkle with fresh chopped basil. Serve immediately.

Nutrition Facts

Calories	250-300
Fat	12g
Fiber	8g

Recipe Info

Category	Main Course
Cuisine	Mediterranean

Recipe Introduction

Quick Hook

Ever get that "what's for dinner?" dread? Honestly, I feel you! That's why Pan-Seared Tilapia in Tomato Basil is my new go-to.

It's bursting with fresh flavors and so easy! This Easy Tilapia Recipe will become a family staple for sure.

Brief Overview

This Mediterranean inspired dish originates from simple, fresh ingredients. It is a super Quick Tilapia Dinner . This Pan-Seared Fish Recipe is ready in under 30 minutes. It serves 4 happy people.

Main Benefits

This light Fish Dinner is packed with protein and healthy fats. It's a fab option for a busy Weeknight Fish Dinner , or any night you want a fast meal.

What makes this Tomato Basil Tilapia so special? The Tomato Basil Sauce is just chef's kiss .

How to Make This Easy Tilapia Recipe

Alright, mates, let's get down to brass tacks. This Tilapia Dinner recipe is a total breeze. You don't need to be Gordon Ramsay to nail this.

First, we will prep those lovely ingredients: Pat the Tilapia dry before seasoning with salt and pepper. This helps create that delightful golden sear.

Then, we will sauté the garlic and tomatoes in the sauce. Add some white wine (optional, but highly recommended). Reduce it a little, and that smells divine.

Now, for the Pan-Seared Tilapia itself: A hot pan and a little butter are key. Don't overcrowd the pan, or the fish will steam instead of sear.

We need to obtain that golden brown crust.

Finally, gently nestle the cooked Tilapia into the Basil Sauce . Serve it all up with some pasta or crusty bread.

If you fancy a bit of spice, add some red pepper flakes to the Tomato Basil Sauce . Enjoy your Mediterranean Tilapia Recipe

Honestly, this recipe is a game changer. It is healthy, quick, and tasty. What's not to love? I hope you give it a try, and let me know what you think. Happy cooking!

Ingredients & Equipment for Pan-Seared Tilapia in Tomato Basil

So, you wanna make some delicious Pan-Seared Tilapia in Tomato Basil ? Great choice! It's honestly one of the easiest Pan-Seared Fish Recipes out there.

It’s also my go-to Weeknight Fish Dinner , especially when I'm craving a Mediterranean Tilapia Recipe . Let's talk about what you'll need.

Main Ingredients for Your Tilapia Dinner

Okay, here's the lowdown. We're aiming for fresh and flavorful. Pan-Seared Tilapia in Tomato Basil is all about those key ingredients.

• Tilapia Fillets: You'll want 4 fillets ( 4-6 ounce each, about 500-700g total ). Freshness is key, so look for firm, white flesh.
• Olive Oil: You need 1 tablespoon ( 15 ml ) for the Basil Sauce , plus an extra 1 tablespoon for searing. Use good quality extra virgin olive oil.
• Sea Salt: 1/2 teaspoon ( 2.5ml ) for the fish and 1/2 teaspoon for the sauce.
• Black Pepper: 1/4 teaspoon ( 1.25ml ) for both.
• Butter: 1 tablespoon ( 15g ). Butter adds a richness to the searing process, so don't skip it!
• Garlic: 2 cloves, minced.
• Cherry Tomatoes: 1 pint, halved (about 280g ). The sweeter the better!
• Dry White Wine: 1/4 cup ( 60ml ). I like Sauvignon Blanc. But, this is optional! If you want to skip, go for some chicken or vegetable broth.
• Red Pepper Flakes: 1/4 teaspoon ( 1.25ml ) . Use if you like a kick!
• Fresh Basil: 1/4 cup chopped (about 15g ). Essential for that fresh Basil Sauce taste. Don't skimp! If you don't have fresh, you can substitute with 1 teaspoon of dried basil. These ingredients will make an unforgettable Tomato Basil Tilapia

Seasoning Like a Pro to get a Delicious Tomato Basil Sauce

The secret to this Easy Tilapia Recipe is the Tomato Basil Sauce . Salt, pepper, and garlic are essential. Red pepper flakes add a bit of heat.

For a flavor boost, consider a pinch of dried oregano or a bay leaf while the sauce simmers. You can always adjust to your taste.

Essential Equipment for Quick Tilapia Dinner

Honestly, you don't need fancy gear. Just a few basics will do.

• Large Skillet: Non-stick is best, but a well seasoned cast iron pan works too.
• Spatula or Fish Turner: Something thin and flexible to flip the Tilapia gently.
• Small Bowl: For seasoning the Tilapia .

That’s it! Time to whip up this Quick Tilapia Dinner !. I promise, this Fish Dinner will become a regular in your house. You will get Pan-Seared Fish Recipes right every time.

Alright, let's get cooking with something simple yet satisfying! Are you looking for an Easy Tilapia Recipe ? We are going to make Pan-Seared Tilapia in Tomato Basil Sauce .

Honestly, this is a lifesaver on busy weeknights. This Tilapia Dinner is ready in under 30 minutes! It's become a regular on my dinner table.

Let's Get Prepped!

First, the mise en place is key. Chop your basil, mince your garlic, and halve those cherry tomatoes. Honestly, having everything ready before you start cooking saves a heap of time.

It is especially useful when you are making Weeknight Fish Dinner . I usually set everything out while the pan is heating.

It prevents me from burning the garlic (again!).

How to Cook Pan-Seared Tilapia in Tomato Basil Sauce

1. Pat your tilapia fillets dry. This is essential! Then season with 1/2 teaspoon of salt and 1/4 teaspoon of pepper.
2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and cook until fragrant. It will take about 30 seconds.
3. Toss in 1 pint of halved cherry tomatoes, 1/4 teaspoon red pepper flakes, 1/2 teaspoon of salt, and 1/4 teaspoon of pepper.
4. Simmer the sauce for 5- 7 minutes. It needs to let the tomatoes burst a bit. Then add 1/4 cup of white wine, if you’re feeling fancy.
5. Increase the heat to medium high. Then add 1 tablespoon olive oil and 1 tablespoon butter. Once hot, add the tilapia.
6. Cook for 3- 4 minutes per side, until golden and the internal temp hits 145° F ( 63° C) .
7. Nestle the tilapia in the sauce and spoon it over.
8. Sprinkle with 1/4 cup of fresh basil. Serve immediately. This Quick Tilapia Dinner is super healthy.

Pro Tips for Perfect Tilapia

Want to level up your Mediterranean Tilapia Recipe ? First, don't overcrowd the pan when searing. Cook in batches for the best Pan-Seared Fish Recipes .

Also, taste and adjust your Tomato Basil Sauce as you go! Make sure you season your Tomato Basil Tilapia to your personal preference.

Some prefer it spicy, some not at all.

You can easily make the Basil Sauce ahead of time. Then store it in the fridge for up to 2 days.

That is another great time saver. This Fish Dinner is both tasty and stress free!

Recipe Notes for Your Pan-Seared Tilapia in Tomato Basil Masterpiece

Alright, lovelies, before you dive headfirst into this amazing Pan-Seared Tilapia in Tomato Basil Sauce , let's chat about a few things.

This ain’t just any fish dinner ; it's your fish dinner , and we want it perfect, right?

Serving Up Sunshine: Plating and Presentation Ideas

Honestly, presentation matters! For me, it's all about making food look as good as it tastes. Think about plating your Mediterranean Tilapia Recipe over a bed of fluffy couscous or creamy polenta.

The bright red Tomato Basil Sauce against the white fish is stunning. A sprig of fresh basil on top? Chef's kiss! For a side, how about some grilled asparagus or a simple green salad with a light vinaigrette? And to drink?

A crisp, dry white wine like the one you might have used in the sauce pairs beautifully.

Leftovers? Sorted! Storage Tips

We don't want any waste, do we? Pop any leftover Tomato Basil Tilapia into an airtight container and keep it in the fridge.

It'll happily sit there for up to 3 days. If you want to freeze it, make sure the fish is completely cool first.

Thaw it overnight in the fridge before gently reheating it in a pan or the microwave. Word of warning: the texture might change a tiny bit after freezing, but it'll still be delicious.

Mix It Up! Variations

Fancy a change? Ditch the Tomato Basil Sauce for a lemon herb version! Just squeeze some fresh lemon juice and sprinkle some dill over your Pan-Seared Fish Recipes .

Or, if you're trying to cut down on carbs, swap the couscous for some roasted vegetables. For a dairy free version, swap the butter for an extra splash of olive oil.

Easy peasy.

Fuel Your Body Nutrition Basics

This Easy Tilapia Recipe is a winner because it's not only quick and tasty but also pretty good for you.

Tilapia is packed with protein, which is great for building and repairing muscles. Roughly, you're looking at around 250-300 calories per serving, about 30 grams of protein, 12 grams of fat, and 8 grams of carbohydrates.

Of course, this can vary depending on your exact ingredients and portion sizes.

So there you have it, my friends. This Quick Tilapia Dinner is so easy, you'll be making it every weeknight ! Go on, give it a go and let me know how it turns out.

I bet you'll love it!