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Recipe courtesy of Food Network Kitchen

Seared Tilapia with Asparagus and Spicy Mint Gremolata

  • Level: Easy
  • Yield: 4 servings
  • Nutritional Analysis
    Per Serving
    Calories
    230
    Total Fat
    10.5 grams
    Saturated Fat
    2 grams
    Cholesterol
    57 milligrams
    Sodium
    184 milligrams
    Carbohydrates
    9 grams
    Dietary Fiber
    5 grams
    Protein
    28 grams
  • Total: 35 min
  • Prep: 20 min
  • Cook: 15 min
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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

Directions

  1. 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. 2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
  3. 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. 4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.

From Food Network Kitchens

Categories:

Easy Tilapia Recipes Fish Tilapia Recipes Healthy Asparagus Gluten Free High Fiber

More from:

Healthy Food, Fast

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12 Reviews
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drummerdaddy

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.

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