Blackened Tilapia with White Wine and Lemon
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
8 tilapia fillets (approx. 3-4 oz. each for nutrition info)about 1/2 c dry white wine (Pinot Grigio is fine)lemon wedgesblackened seasoning (I use Old Bay with no MSG)low or no salt lemon pepper seasoningseasoned salt (Lawry's w/coarse ground black pepper)olive oil cooking spray4 cups of cooked brown rice (not included in nutrition info)Please note: if you use regular Old Bay, this will be very salty. They have a product specifically called blackened seasoning that has much less salt than their original blend. If you can't find salt-free lemon pepper, skip the Lawry's.
First, I recommend a pan that is NOT non-stick, I use a copper/stainless steel frying pan. Also, if you're using a small frying pan have a place ready to keep fish warm ready to go. A metal spatula is a must.
Spray pan with olive oil and generously sprinkle blackened seasoning on bottom of pan where fish will be placed, along with a dash of seasoning salt. Place completely defrosted tilapia fillets in pan with thick side toward middle of the pan. Sprinkle with lemon pepper seasoning and fry over low heat until almost cooked through (fish is a little pink and translucent on top, but opaque through most of the fillet). Using a metal spatula, scrape all seasonings and fried-on bits along with fillet and flip over. You won't be able to adjust the fish once it hits the pan again, so aim well.
Cook approximately 3 more minutes on low-medium heat. Add enough wine to have a bit left over after burning off the alcohol (experiment, a little more or less is okay), poured over top of fish, and step back as the alcohol burns off. Cook until fish flakes easily with fork, add 1/4 of a lemon's juice per 2 fillets, and reserve liquid from pan along with any bits or pieces left. Repeat with remaining fillets, rinsing pan if necessary.
Mix reserved wine sauce with brown rice or couscous along with a bit of blackened seasoning and salt to taste. This would also be good over some new potatoes. Serve with your favorite veggie and enjoy!
1 serving is 2 3-4 oz fillets and enough sauce to cover approx. 1 cup of prepared rice.
Spray pan with olive oil and generously sprinkle blackened seasoning on bottom of pan where fish will be placed, along with a dash of seasoning salt. Place completely defrosted tilapia fillets in pan with thick side toward middle of the pan. Sprinkle with lemon pepper seasoning and fry over low heat until almost cooked through (fish is a little pink and translucent on top, but opaque through most of the fillet). Using a metal spatula, scrape all seasonings and fried-on bits along with fillet and flip over. You won't be able to adjust the fish once it hits the pan again, so aim well.
Cook approximately 3 more minutes on low-medium heat. Add enough wine to have a bit left over after burning off the alcohol (experiment, a little more or less is okay), poured over top of fish, and step back as the alcohol burns off. Cook until fish flakes easily with fork, add 1/4 of a lemon's juice per 2 fillets, and reserve liquid from pan along with any bits or pieces left. Repeat with remaining fillets, rinsing pan if necessary.
Mix reserved wine sauce with brown rice or couscous along with a bit of blackened seasoning and salt to taste. This would also be good over some new potatoes. Serve with your favorite veggie and enjoy!
1 serving is 2 3-4 oz fillets and enough sauce to cover approx. 1 cup of prepared rice.
Nutritional Info Amount Per Serving
- Calories: 194.9
- Total Fat: 4.0 g
- Cholesterol: 82.5 mg
- Sodium: 245.1 mg
- Total Carbs: 1.2 g
- Dietary Fiber: 0.0 g
- Protein: 34.0 g
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