Sautéed Tilapia with Vegetables


Main Dish
Sautéed Tilapia with Vegetables

Primary Media

User Rating

5 out of 5 stars
Rate it:
1 ratings

Recipe Data


Recipe Wellness Badges


    Save Options


    Afraid to cook fresh fish? Don’t be. This sautéed tilapia dish with fresh vegetables and white wine is a meal anyone can cook. Best yet, it’s not only impressive, but delicious too.

    Recipe Tags

    Servings and Ingredients

    Serves 4
    1 ½ lbs. Fish Market fresh RainForest tilapia fillets
    2 tbsp. Andrew Zimmern Food Adventures French-style lemon & shallots seasoning or desired all-purpose dried herb blend*
    Kosher salt, to taste
    Coarsely ground Hy-Vee black pepper, to taste
    2 c. Hy-Vee all-purpose flour
    3 tbsp. Gustare Vita olive oil
    3 c. thinly sliced mixed vegetables, such as onions, carrots, broccoli, leeks, and/or fennel bulbs
    ¼ c. dry white wine
    1 tbsp. Hy-Vee Dijon mustard
    ¼ c. Hy-Vee unsalted butter
    Fennel fronds or fresh herbs, for garnish

    Things To Grab

    • Sharp knife
    • Cutting board
    • Paper towels
    • 12-in. skillet or sauté pan
    • Spatula
    • Spoon
    • 4 serving plates


    1. Cut tilapia fillets lengthwise in half. Cut the thicker sides of fillets crosswise in half; do not cut the thinner sides in half. Pat fish pieces dry with paper towels; sprinkle with dry seasoning blend, salt and pepper. Dredge fish pieces in flour; shake off excess.

    2. Heat oil in a 12-in. skillet or sauté pan over medium-high heat. Add fish; cook for 3 minutes. Turn pieces over and gently move pieces to edge of skillet. Add vegetables to center of skillet; cook vegetables for 1 to 2 minutes or until crisp-tender, stirring vegetables occasionally.

    3. Remove skillet from heat; pour wine over vegetables. Return skillet to heat; cook until wine is reduced by two-thirds. Stir mustard into vegetables.

    4. Remove skillet from heat; stir in butter to make a sauce. Season to taste with salt and pepper.

    5. To serve, arrange tilapia and vegetables on 4 serving plates. Spoon any remaining sauce in skillet over tilapia and vegetables. Garnish with fennel fronds or fresh herbs.

      *Note: To make your own dry seasoning blend, combine dried tarragon, thyme, shallot, lemon zest, rosemary and sea salt.

    Nutrition facts


    590 Calories per serving

    Amounts Per Serving

    • Total Fat: 29g
    • Cholesterol: 140mg
    • Sodium: 1240mg
    • Total Carbohydrates: 31g
    • Protein: 48g

    Daily Values

    Iron 15%
    Calcium 4%
    Vitamin D 35%
    Potassium 20%