Description
This Creamy Lemon Garlic Herb Tilapia recipe features tender tilapia fillets seared to golden perfection and simmered in a luscious dairy-free creamy sauce made with coconut milk, fresh garlic, lemon, and aromatic herbs. Served over fluffy basmati rice and enhanced with fresh kale, this dish is a delightful, healthy, and flavorful seafood meal perfect for weeknight dinners.
Ingredients
Units
Scale
Tilapia
- 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, 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 dill
Instructions
- Defrost and Sear the Tilapia: Heat a medium skillet over medium-high heat. Place the frozen tilapia fillets directly from the freezer into the skillet. Sear for 5 minutes on one side until golden, then carefully flip and sear the other side for another 5 minutes until golden and fully defrosted. Remove the fish from the skillet and set aside on a plate.
- Prepare the Creamy Sauce Base: In the same skillet over medium-high heat, add the extra virgin olive oil. When hot, add minced garlic and sauté for about 1 minute until fragrant but not browned.
- Add Herbs and Seasonings: Stir in sea salt, black pepper, garlic powder, dried parsley, oregano, basil, thyme, and dill. Combine well to release the herbs’ aromatic flavors.
- Add Liquids and Simmer: Reduce heat to medium-low. Slowly add coconut cream or coconut milk, vegetable or seafood stock, freshly squeezed lemon juice, and white cooking wine (or extra stock if omitting wine). Stir continuously until combined and bring to a gentle bubble for 1-2 minutes.
- Incorporate Dairy-Free Parmesan Cheese: Add freshly grated dairy-free parmesan cheese to the sauce and whisk continuously until the cheese is fully melted and the sauce is smooth.
- Thicken the Sauce: In a small bowl, mix cornstarch and water until fully combined. Gradually pour this into the sauce while whisking continuously. Continue to whisk for 1-2 minutes until the sauce thickens to a creamy consistency.
- Add Kale and Lemon Slices: Stir in the chopped organic kale and thinly sliced lemon (with seeds removed). Simmer the sauce with kale and lemon slices for 2-3 minutes, stirring frequently to combine flavors.
- Return Tilapia to Sauce and Simmer: Reduce heat to low and gently place the seared tilapia fillets back into the skillet, coating them with the creamy sauce. Let everything simmer together for 5-10 minutes to meld flavors and ensure the fish is heated through.
- Serve: Remove from heat and serve immediately with a side of cooked basmati rice. Enjoy your flavorful and creamy lemon garlic herb tilapia!
Notes
- Leftovers can be stored in an airtight container and refrigerated for up to 3-4 days.
- For a gluten-free option, ensure the white cooking wine and stock are gluten-free or omit the wine.
- If you don’t have dairy-free parmesan, you can substitute with nutritional yeast or omit entirely for a lighter sauce.
- Using frozen tilapia allows for easy preparation, but ensure it is cooked through before serving.
- Adjust the lemon juice amount to your taste preference for more or less tanginess.
Nutrition
- Serving Size: 1 serving (approximately 1 fillet with sauce and 1 cup rice)
- Calories: 480 kcal
- Sugar: 2 g
- Sodium: 620 mg
- Fat: 26 g
- Saturated Fat: 17 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 50 mg
