Pan-Seared Tilapia with Shallots and Brown Butter Sauce

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Pan-Seared Tilapia with Shallots and Brown Butter Sauce Recipe

Sear:
verb
past tense: seared

  • brown (food) quickly at a high temperature so that it will retain its juices in subsequent cooking.

synonyms: flash-fry, seal, brown

This pan-seared tilapia dish is easy to cook. Enjoy this simple yet delicious meal together with your family and friends!

 

 

 

 

Pan-Seared Tilapia with Shallots and Brown Butter Sauce
Serves 4
A delicious Tilapia dish. Super easy to cook.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
386 calories
3 g
103 g
22 g
41 g
6 g
222 g
131 g
1 g
0 g
14 g
Nutrition Facts
Serving Size
222g
Servings
4
Amount Per Serving
Calories 386
Calories from Fat 190
% Daily Value *
Total Fat 22g
33%
Saturated Fat 6g
32%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Cholesterol 103mg
34%
Sodium 131mg
5%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
4%
Sugars 1g
Protein 41g
Vitamin A
4%
Vitamin C
10%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 oz. pecans, chopped and toasted
  2. 2 tablespoons extra virgin olive oil, divided
  3. 1 large shallot, tough outer skin removed and thinly sliced
  4. 4 Tilapia fillets
  5. ½ cup dry white wine
  6. 2 tablespoons unsalted butter, cut into small pieces
  7. ¼ cup fresh squeezed lemon juice
  8. Fresh lemon zest
  9. Salt and pepper, to taste
Directions
  1. To toast chopped pecans, add to dry skillet over medium-high heat. Stir continually until they darken in color. Remove from heat and allow to cool.
  2. Add 1 tablespoon extra virgin olive oil and sliced shallot to skillet. Cook over medium-high heat until shallot softens and starts to brown, approximately 3 or 4 minutes. Remove from heat and combine with toasted pecans.
  3. Add remaining tablespoon of extra virgin olive oil to skill and return to medium-high heat. Season tilapia fillets liberally with salt and pepper and add to hot skillet. Cook tilapia 2 or 3 minutes until a brown crust starts to form. (Do not turn or reposition the fillets before this occurs, or they will fall apart).
  4. Once the edges start to turn brown, gently turn the fillets over. Cook until second side looks like the first (another 2 or 3 minutes). Remove tilapia from pan and keep warm until ready to serve.
  5. Return the pan to heat and deglaze bottom with ½ cup dry white wine. (Use metal spatula to scrape browned bits from bottom of pan). Add butter and fresh lemon juice to pan. Reduce heat to medium and continue cooking until the sauce turns brown.
  6. To serve, place tilapia fillets on plate, and spoon shallot/pecan mixture on top. Drizzle lemon butter sauce over plate and garnish with fresh lemon zest. Season with salt and pepper to taste.
beta
calories
386
fat
22g
protein
41g
carbs
3g
more
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Some reminders:

Pan-seared Tilapia IngredientsCarefully select your ingredients.


weigh your pecan nutsMake sure you just have the right amount of pecan nuts.


chop pecan nuts with a food processorChop pecan nuts with a food processor for a more presentable result.


fish on panDo not over fry the fish, as it will become hard and dry.


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About the author / 

Jean Fermano

Jean is an avid foodie, food blogger, author, and health enthusiast. She is not shy about trying different types of food and sharing her discoveries. Jean has been featured in a popular TV Show in the Philippines, Unang Hirit, a morning news and talk show aired every weekday morning by GMA Network. Follow Jean's food adventures, all for good food and healthy living, here on Sleekly.

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