Tilapia Fish Recipes
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As we look further afield for our fish, tilapia fish recipes are more in demand.
This recipe is suitable for any white fish fillet if you can't find tilapia at your fishmonger.
Cod, haddock and other 'main stream' white fish are getting expensive and as we travel more extensively and experiment with different foods, our tastes are changing.
We're more likely to try something out of the ordinary and in fact, once we've tasted these things we are even seeking them out.
Consequently, fish we would never have even heard of is becoming available on the fish counter due to a combination of demand for the exotic and scarcity of the familiar.
The first recipe is a sort of stew, the vegetables and sauce are cooked prior to the cubed fish being added for just a few minutes to cook through. It's a very simple meal and you could easily prepare the stew base well in advance, heating up and adding the fish just before you're ready to serve.
You could serve this served over cooked pasta or rice - alternatively, if you prefer vegetables, bake a selection of chopped onion, courgette, pepper, tomato and baby potatoes mixed with olive oil for about 40 minutes in a hot oven.
Some hot crusty bread would be equally good to serve so that you can mop up all the juices.
Mediterranean Tilapia
1 onion - peeled and diced
1 oz (25g) butter
I clove garlic - peeled and crushed
2 large tomatoes - chopped
8 oz (250g) courgettes (zucchini) thinly sliced
1 tablespoon tomato puree
black olives - 12 or more, depending on your taste
small glass water or white wine
1 teaspoon dried basil or 1 tablespoon fresh
1 1/2 lbs (675g) tilapia fish fillets - skinned and cut into chunks
Melt the butter in a large frying pan.
Add the onion and garlic and sweat until they're soft and golden.
Add the courgettes, tomatoes, puree, wine/water and herbs and cook for about 15 minutes until the courgettes are tender.
Add the tilapia and stir.
Cook for about 7 minutes and then serve over cooked rice or pasta with a green salad.
Here is a tilapia fish recipe in a wine sauce - absolutely delicious.
It's a very quick pan fried fish recipe - just takes a few minutes, so you need to have your veg ready to serve.
People often ask me what vegetables can be served with fish and basically, you can use anything at all - this link goes to 'what to serve with fish'.
I particularly like to serve buttered new potatoes and they're very easy to cook. In addition, I would put broccoli or cauliflower and maybe some peas or carrots with this dish, something to add some contrast colour to the very white fish and sauce.
Make sure your sides are ready to serve as the fish will take only 5 minutes to cook and the wine sauce about 2 or 3 minutes.
The fish needs to be served straight away as it cools quickly once taken off the heat, so plate your vegetables once you have put the fish back in the sauce to heat. Tilapia fish is widely available now - it is a white fish and can be easily substituted for any recipe calling for snapper, sea bass or flounder - a wet fish fillet such as cod, haddock, whiting, basa etc can also be used.
Tilapia Fish White Wine
Tilapia in Wine Sauce
2 tspns garlic salt
10 black peppercorns - crack them with a rolling pin
1 tspn paprika
1 tspn sugar
4 tilapia fillets
2 oz butter
1/2 pint (300 ml) white wine and water mix
fresh sorrel leaves or chopped parsley
Put the tilapia fillets in a dish and rub in the garlic salt, peppercorns, paprika and sugar. Leave for about 2 hours.
Melt the butter in a pan and quickly fry off the tilapia fillets - about 2-3 minutes either side. They should be cooked through. Remove and keep warm.
Put the wine into the pan and scrape off all the lovely residue - simmer for a few minutes to reduce and thicken the sauce.
If you can find sorrel, then add a few leaves to the sauce for a few seconds, just so they wilt.
Add the tilapia fillets to the sauce and spoon the sauce over them to reheat - sprinkle over the parsley or a chopped sorrel leaves and serve.
You could substitute other fish for tilapia in this recipe - any white fish fillets would be fine.
See the links below for more tilapia fish recipes
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Tilapia Fish Recipes
By Liz Alderson, Mar 30, 2016
A superb Mediterranean style Tilapia Fish stew. Serve with vegetables, over pasta or rice or simply with some fresh bread to mop up the sauce.
Prep Time: 10 minutes
Cook time: 20 minutes
Yield: 4
Main Ingredient: tilapia, tomatoes, zucchini, onions