Skinny Seared Tilapia With Lemon Tarragon Sauce Food

BAKED TILAPIA FILLETS WITH LEMON TARRAGON SAUCE

Steps:

• Preheat your oven to 375°F.
• Find a baking dish that the fillets fit into in a single layer.
• Use the olive oil and spread it evenly over the bottom of the dish so the fish doesn't stick.
• Place the tilapia fillets in the dish skin side down. With a fork, poke several holes in the fillets and then pour 1 Tbsp on lemon juice evenly over each one.
• Sprinkle with salt & pepper, and 1 tsp of dried tarragon over each fillet.
• Now put the sliced onion over the fish and top with the mushrooms.
• Place in the preheated oven and bake for 20 minutes.
• After 20 minutes, put the sliced lemons on top of the mushrooms and return to the oven for another 10 minutes.
• The fish is done when it flakes easily with a fork. If your fillets are thick they may need a little more time.

GRILLED TILAPIA WITH LEMON BUTTER, CAPERS AND ORZO

Steps:

• Combine the lemon zest, juice, wine and shallot in a small saucepan over high heat and cook until reduced by half. Remove from the heat and let cool. Whisk together the cream, butter and wine mixture in a small bowl and season with salt and pepper. Cover and refrigerate for 30 minutes. The lemon butter can be made 1 day in advance and refrigerated. Bring to room temperature before serving.
• Heat the grill to high.
• Brush the fish on both sides with the oil and season with salt and pepper. Grill the fish for 3 to 4 minutes per side or until lightly golden brown and slightly charred. Toss the orzo with a few tablespoons of the lemon butter and 2 tablespoons of the parsley and season with salt and pepper. Transfer the orzo to a platter. Remove from the grill and immediately place the fillets on the orzo and top each fillet with some of the lemon butter and capers. Garnish with the remaining parsley.

TILAPIA WITH LEMON CAPER SAUCE

Steps:

• Sprinkle tilapia with salt and pepper. Dust lightly with flour., In a large skillet, heat oil over medium heat. Add tilapia; cook until lightly browned and fish just begins to flake easily with a fork, 3-5 minutes per side. Remove from pan; keep warm., Add broth, lemon juice, butter and capers to same skillet; cook and stir until mixture is reduced by half, about 5 minutes. Spoon over tilapia. If desired, serve with pasta and lemon wedges.

TILAPIA & LEMON SAUCE

Steps:

• In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture. , In a large nonstick skillet, cook fillets in 2 tablespoons butter over medium-high heat until fish just begins to flake with a fork, 4-5 minutes on each side. Remove and keep warm., In the same skillet, melt remaining 2 teaspoons butter. Stir in remaining 1 tablespoon flour until smooth; gradually whisk in broth, wine and lemon juice. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in parsley. Serve fish and sauce with rice; garnish with almonds.