Pan-Seared Tilapia with Lemon-Butter Sauce

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4

Ingredients

Ingredients

Sauce

1/2
cup dry white wine or chicken broth
1/4
cup fresh lemon juice
3
tablespoons finely chopped shallots
3/4
cup whipping (heavy) cream
1
teaspoon grated lemon peel
1/4
cup cold firm butter, cut into 4 pieces
1/4
teaspoon salt
1/8
teaspoon white pepper

Tilapia

4
skinless tilapia fillets or other medium-firm fish fillets (6 oz each)
1/4
teaspoon salt
1
tablespoon vegetable oil
1/4
cup chopped toasted hazelnuts (filberts) or almonds

Directions

Directions

  • 1 In 2-quart saucepan, heat wine, lemon juice and shallots to boiling over medium-high heat. Boil uncovered 4 minutes, stirring occasionally, until liquid is reduced by half.
  • 2 Add whipping cream to pan and heat to boiling, stirring occasionally. Boil uncovered 6 minutes, stirring occasionally, until sauce is thickened and reduced to about 1/2 cup. Remove from heat and add lemon peel. Beat in butter, 1 piece at a time, with wire whisk, adding the next piece only after the first has been completely beaten in and melted. When all of the butter has been beaten in, add 1/4 teaspoon salt and the white pepper. Cover to keep warm.
  • 3 Sprinkle fish with 1/4 teaspoon salt; set aside.
  • 4 In 12-inch skillet (preferably nonstick), heat oil over medium-high heat until shimmering and hot. Add fish and cook 3 minutes. Flip and cook 3 minutes longer or until edges begin to brown and fish flakes easily with fork.
  • 5 To serve, spoon sauce over fish and sprinkle with nuts.

Notes










Tips

Expert Tips

Why it Works: Oil and Water Alaskan oil slicks and vinaigrettes are examples of a general rule of nature: Oil and water do not mix. So how do we explain mayonnaise and the sauce for this dish? Both are full of oil and butter, yet they stay creamy and smooth. Both sauces (mayonnaise is technically a sauce) contain emulsifiers, which are attracted to both oil and water. When present in a sauce, emulsifiers act as a bridge between oil and water, preventing them from separating.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
460
Calories from Fat
310
% Daily Value
Total Fat
35g
54%
Saturated Fat
16g
79%
Trans Fat
1g
Cholesterol
160mg
53%
Sodium
510mg
21%
Potassium
560mg
16%
Total Carbohydrate
4g
1%
Dietary Fiber
1g
4%
Sugars
3g
Protein
31g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
6%
6%
Calcium
8%
8%
Iron
6%
6%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.