Description
Creamy Lemon Garlic Herb Tilapia is a delicious and easy-to-make seafood dish featuring seared frozen tilapia fillets cooked in a rich, dairy-free coconut cream sauce infused with fresh lemon, garlic, and a blend of aromatic herbs. Served with fluffy basmati rice and healthy kale, this recipe offers a flavorful and light meal perfect for a quick dinner.
Ingredients
Units
Scale
Fish and Rice
- 1 (9 oz.) package Sea Cuisine Garlic & Herb Tilapia
- 2 cups cooked Basmati rice
Creamy Sauce
- 2 tablespoons Extra virgin olive oil
- 4-6 garlic cloves, minced
- 1 (14 oz.) can full-fat coconut cream or coconut milk
- 1/2 cup vegetable or seafood stock, organic
- 2 tablespoons white cooking wine, optional (or substitute with additional stock)
- 1 lemon, freshly-squeezed
- 1 tablespoon cornstarch
- 2 tablespoons water
- 1 cup freshly-grated dairy-free parmesan cheese
- 1 cup organic kale, chopped
- 1/2 lemon, sliced thin (seeds removed)
Herbs and Seasonings
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon dried dill
Instructions
- To Sear/Defrost the Tilapia: In a medium skillet over medium-high heat, add the two pieces of tilapia straight from the freezer. Sear for 5 minutes on one side until golden, then flip and sear for another 5 minutes on the opposite side. Once the tilapia is cooked through and defrosted, remove from skillet and set aside on a plate.
- To Make the Creamy Sauce: Using the same skillet, heat the olive oil over medium-high heat. Add the minced garlic and sauté for about 1 minute until fragrant. Stir in all the herbs and seasonings (sea salt, black pepper, garlic powder, parsley, oregano, basil, thyme, and dill) until well combined.
- Add Liquids and Cheese: Reduce the heat to medium-low. Slowly pour in the coconut cream or milk, vegetable or seafood stock, freshly squeezed lemon juice, and white cooking wine (if using), stirring to combine. Let the mixture bubble gently for 1-2 minutes. Then whisk in the dairy-free parmesan cheese until fully melted and incorporated.
- Thicken the Sauce: In a small bowl, mix the cornstarch with water until smooth. Slowly add this slurry to the sauce while whisking continuously. Continue whisking and simmering for about 1-2 minutes until the sauce thickens.
- Add Kale and Lemon Slices: Stir in the chopped kale and thin lemon slices, mixing well. Let the sauce simmer for 2-3 minutes, stirring frequently to soften the kale and meld flavors.
- Simmer the Tilapia in Sauce: Lower the heat to low and gently nestle the seared tilapia pieces back into the sauce, coating them thoroughly. Allow everything to simmer together for 5-10 minutes, letting the fish absorb the flavors and fully cook.
- Serve: Remove from heat and plate the creamy lemon garlic herb tilapia alongside the cooked basmati rice. Serve immediately and enjoy your flavorful meal.
Notes
- Store any leftovers in a tightly sealed container in the refrigerator for up to 3-4 days.
- You can substitute white cooking wine with additional vegetable or seafood stock if you prefer no alcohol.
- Use frozen tilapia straight from the freezer for convenience, no need to thaw ahead of time.
- For a spicier variation, add a pinch of red pepper flakes when sautéing garlic.
- Ensure to stir frequently when thickening the sauce to avoid lumps.
Nutrition
- Serving Size: 1 serving (approx. 1 fillet with sauce and 1 cup cooked rice)
- Calories: 450 kcal
- Sugar: 2 g
- Sodium: 620 mg
- Fat: 28 g
- Saturated Fat: 14 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 4 g
- Protein: 28 g
- Cholesterol: 40 mg
