Description
Creamy Lemon Garlic Herb Tilapia is a flavorful and easy-to-make fish dish featuring seared frozen tilapia fillets in a luscious coconut cream-based sauce infused with fresh lemon juice, garlic, and a blend of herbs. Served over cooked Basmati rice and complemented by kale and dairy-free parmesan, this recipe delivers a delicious, dairy-free, and herbaceous meal perfect for a quick weeknight dinner.
Ingredients
Units
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Fish & 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; can 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, thinly sliced (seeds removed)
Herbs & 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 dill
Instructions
- Defrost and sear the tilapia: Heat a medium skillet over medium-high heat. Place the frozen tilapia fillets directly in the skillet and sear for 5 minutes on one side until golden. Flip and sear the other side for an additional 5 minutes until the fish is fully defrosted and cooked through. Remove the fillets from the skillet and set aside on a plate.
- Prepare the creamy sauce: In the same skillet over medium-high heat, add olive oil. Once hot, sauté the minced garlic for about 1 minute until fragrant.
- Add herbs and seasonings: Stir in the sea salt, black pepper, garlic powder, dried parsley, oregano, basil, thyme, and dill until well combined with the garlic and oil.
- Add liquids and simmer: Reduce heat to medium-low. Pour in the coconut cream or milk, vegetable or seafood stock, freshly squeezed lemon juice, and white cooking wine (or extra stock if skipping wine). Stir everything together and allow the mixture to gently bubble for 1 to 2 minutes.
- Incorporate parmesan and thicken the sauce: Whisk in the freshly grated dairy-free parmesan cheese until it fully melts into the sauce. In a small bowl, mix the cornstarch with water to form a slurry. Slowly pour this into the sauce while whisking continuously. Continue whisking until the sauce thickens, about 1 to 2 minutes.
- Add kale and lemon slices: Stir in the chopped kale and thin lemon slices. Let the sauce simmer gently for 2 to 3 minutes, stirring frequently to combine all flavors.
- Return tilapia to sauce and finish cooking: Reduce heat to low. Add the seared tilapia back into the skillet, ensuring the fillets are fully coated with sauce. Allow everything to simmer together for 5 to 10 minutes so the flavors meld and the tilapia warms through.
- Serve: Remove from heat and serve the creamy lemon garlic herb tilapia immediately over cooked Basmati rice. Enjoy your flavorful and comforting meal!
Notes
- Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
- If you do not have dairy-free parmesan, you can substitute with regular parmesan or nutritional yeast for a dairy-free option.
- White cooking wine is optional; for an alcohol-free version, substitute with additional vegetable or seafood stock.
- The tilapia can be cooked from frozen directly without thawing, simplifying preparation.
- Adjust the garlic quantity based on your taste preference for more or less pungency.
Nutrition
- Serving Size: 1 serving (1 fillet with sauce and 1 cup cooked rice)
- Calories: 450 kcal
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 28 g
- Saturated Fat: 12 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 45 mg
