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Lilly’s Table

 
 
Melon Caprese
Summer Squash Pancakes
© Lillys-Table.com Photo of Herb Tilapia
 

Tags: Dairy Free Gluten-Free Low-Glycemic Nut Free

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

20 mins

Time
Estimate
20 mins

Icon Heart Healthy

Gluten
Free?
Yes

Summer

Typical
Season
Summer

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Summer

Herb Tilapia

from Herb Tilapia with Melon Caprese and Squash Pancakes, the Week of August 3, 2014.
View the previous or next recipe for this meal.

Gather herbs from your garden, almost any combination will do. Basil, mint, parsley, oregano, thyme, dill, or whatever smells delightful. Try another type of fish if you like, such as trout, salmon, or halibut. Be sure to use a nice quality olive oil or butter, since the simplicity of this dish highlights every flavor that is added.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon butter, salted, or more olive oil instead
  • 12 ounces tilapia fillet, or about 3-4 fillets
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ cup fresh herbs, such as thyme, sage, mint, oregano

Serving Size: 2 People

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Preparation Instructions

Place a skillet or cast-iron pan over medium-high heat, add the olive oil and butter.

Season both sides of the tilapia with salt and pepper. Place the tilapia into the pan and sprinkle on about half of the fresh chopped herbs. Sear for 2-5 minutes until the fish is easy to lift and flip. Shake the pan, if the fish glides in the pan it is ready to flip.

Sprinkle the other side with more chopped fresh herbs. Sear for 2-4 more minutes until hot and cooked through, when the fish flakes easily with a fork. If you press if gently with your finger it will feel firm but not rock hard.