Photo: Seared Tilapia with Asparagus and Spicy Mint Gremolata Recipe
Notes
Cooking the tilapia in a very hot nonstick skillet ensures only a small amount of oil is needed. Using fresh herbs and citrus as a topping with just a drizzle of heart healthy oil to finish packs big flavor.
Ingredients
- 2 pounds thin, tender asparagus, trimmed
- 3 tablespoons coarsely chopped mint leaves
- 1 small garlic clove, finely chopped
- 1/2 teaspoon finely grated lemon zest
- Pinch red pepper flakes
- 2 tilapia fillets (about 1 pound total), halved
- Salt and freshly ground black pepper
- 1 tablespoon extra virgin olive oil, plus 4 teaspoons oil for drizzling
1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.
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Nutritional analysis per serving
Calories 230; Total Fat 10.5g (Sat Fat 2g, Mono Fat 7g, Poly Fat 1g) ; Protein 28g; Carb 9g; Fiber 5g; Cholesterol 57mg; Sodium 184mg
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By drummerdaddy
on May 15, 2013
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I fry my tilapia pretty much the same way. However, I fry mine in a little olive oil,(only, and I place mine in the pan and set my timer for 3 minutes. After setting timer, I sprinkle my salt and pepper on the top of the fish. I let them cook for 3 minutes before turning, and I only move them slightly in the pan to prevent sticking. (Sometimes they will stick even in oil in a non-stick pan. Then when the buzzer goes off, I turn them over and reset the timer for another 3 minutes, and then sprinkle more salt and pepper on the flipped side, but not as much as the first side. Sometimes I use lemon/pepper seasoning instead of salt and pepper. But when using lemon/pepper seasoning; the fish will darken as the seasoning blackens. Which gives fish a good taste. When buzzer goes off, I remove them to paper towels to soak up access oil. Those are good eats right there, with or without any sauces/ketchup.
By rwhiteside
on March 16, 2013
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Mint and tilapia does not go together, at least when prepared as suggested here. I've never used gremolata before, but according to wikipedia it doesn't use mint but instead parsley. In any case, take away the gremolata and this recipe is just pan cooked tilapia with asparagus, which was fine by itself.
By betsyw1
on March 11, 2013
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Wonderful. Will definitely use this one again.
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