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.
Recipe
Author
Celebrity Chef Andrew Zimmern
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Description
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.
Servings and Ingredients
Ingredients
Serves 4
| Quantity | Ingredient | Add |
|---|---|---|
| 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
Directions
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.
Remove skillet from heat; pour wine over vegetables. Return skillet to heat; cook until wine is reduced by two-thirds. Stir mustard into vegetables.
Remove skillet from heat; stir in butter to make a sauce. Season to taste with salt and pepper.
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
Servings
590 Calories per serving
Amounts Per Serving
- Total Fat: 29g
- Cholesterol: 140mg
- Sodium: 1240mg
- Total Carbohydrates: 31g
- Protein: 48g
Daily Values
0%
Iron 15%
0%
Calcium 4%
0%
Vitamin D 35%
0%
Potassium 20%