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Tuscan tilapia recipe

Tuscan tilapia recipe


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  • Recipes
  • Ingredients
  • Seafood
  • Fish
  • White fish
  • Tilapia

Succulent grilled fish fillets topped with an Italian-inspired blend of cheese and tomatoes. Feel free to use another type of fish - cod, sole, even salmon - if desired.

95 people made this

IngredientsServes: 4

  • 4 (125g) fillets tilapia
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 tablespoons freshly grated Parmesan cheese
  • 2 tablespoons butter, softened
  • 1 1/2 tablespoons mayonnaise
  • 4 plum tomatoes or sun-blush tomatoes, sliced thin

MethodPrep:10min ›Cook:10min ›Ready in:20min

  1. Preheat grill to high. Coat a baking tray with cooking spray. Brush both sides of fillets with lemon juice, and then sprinkle with salt and pepper. Place fillets flat side up on prepared tray.
  2. In a small bowl, mix Parmesan cheese, butter and mayonnaise.
  3. Grill fish about 10cm from heat for 6 minutes. Remove tray from oven, and turn fillets over. Spread the cheese mixture evenly over each fillet. Top with tomato slices. Grill an additional 4 to 6 minutes, or until fish flakes easily with a fork.

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Reviews & ratingsAverage global rating:(112)

Reviews in English (81)

by LZK

Wow. I was pretty skeptical about this recipe. ("Tuscan"? I don't think so!) But the reviews were so glowing...and boy were they right. The crispy, toasty parmesan crust was a perfect match for the catfish, which was wonderfully tender. (I left off the tomatoes to make sure the cooking was even.) Quick, easily, and absolutely delicious. One note -- definitely pay attention to the instruction to place the fish 4 inches from the broiler, not right by the flames!-25 Feb 2008

by Petrika

This was really tasty. The fish didn't get cooked with the tomato slices on top, so I shoved them to the side. I had to keep it in the broiler for three additional minutes. It took six minutes on each side for exposed catfish to cook. I added mushrooms. I'll definitely make this again!-02 Dec 2007

by Trey

I am a big catfish fan, actually most all fish. This hit the spot this evening. I noticed I had some frozen fillets in the freezer and had all the other ingredients. About 25 minutes later, I was enjoying my supper. I didn't alter the recipe, which is my tendancy on the second and third tries. As-is, this is a winner. I wil try it with mahi-mahi or grouper next.-07 Apr 2009


Tuscan Style Tilapia and Cannellini Beans

Making Meal Magic is simple. Reynolds products help you to make your meals easier and faster. Learn how to cook your best with Reynolds Kitchens.

Ingredients

  • 1 Reynolds Oven Bag, Large Size
  • 1 tablespoon flour 1 tablespoon Italian seasoning, divided
  • 2 teaspoons lemon zest
  • 1 teaspoon salt
  • 1 pint grape tomatoes
  • 1 can (15.5 oz.) cannellini beans, drained
  • 2 cloves garlic, sliced
  • 1/3 cup dry white wine
  • 4 tilapia fillets (4 to 6 oz. each)
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice
  • Salt and pepper (optional)
  • Lemon slices (optional)

Tuscan Tilapia

This meal was SO simple and delicious. I had never used Philadelphia Cooking Creme before, but oh my gosh…that stuff is ssssooo good! I pulled off the “keep fresh seal” from the tub of creme and then licked it clean! That’s how good it was. And because this creme is so flavorful and rich, you don’t need to add much else to the fish to get a really tasty meal.

The recipe calls for Tomato Basil flavored cooking creme. While I’m sure that would’ve been delicious, my store was out of the flavor. So instead I got the Italian Cheese and Herb flavor. You can definitely choose whichever flavor you want! In fact, you could just keep making this same dish with different flavors of cooking creme, and it would be like a whole new dish each time. I might do that….

  • 1 Tbsp vegetable oil
  • ⅛ tsp pepper
  • ¾ lb tilapia fillets
  • ½ of a 10 oz Philadelphia® tomato basil cooking crème (I used Italian Cheese & Herb)
  • ¾ cup frozen sweet peas, thawed (I omitted these because I don't like frozen peas!)
  • 1 ½ cups cooked brown rice
  1. Heat oil in a large skillet over med heat. Add fish sprinkle with pepper. Cook 3 min each side or until fish flakes easily with a fork. Remove from skillet keep warm.
  2. Add cooking crème to skillet. Cook & stir 3-4 min. Remove ⅛ c crème set aside.
  3. Stir peas & rice into skillet cook 3-4 min. Serve fish over rice. Top with reserved ⅛ c crème.

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How to Make Tuscan Baked Rigatoni

If a pasta bake is going to be cozy, I think it should also be easy. This recipe is great because you can mix it up without too much effort, and then hang out while it bakes and enjoy the enticing aroma. It’s perfect for a lazy Sunday, or any day!

  • Prep Oven, Pan & Pasta: Preheat the oven to 350°F, and spray a 9吉 pan with nonstick cooking spray (or grease the pan with butter or oil). Cook the pasta according to the package directions. Cool the pasta, and combine it with the mozzarella in a large mixing bowl.

  • Cook Beef: In a skillet over medium-high heat, heat the olive oil and add the ground beef. Cook for about 5 minutes. Once cooked through, remove the ground beef from the skillet and mix it into the pasta mixture.

  • Make Sauce: Cook the garlic in the same skillet for about one minute. Then, add heavy cream, tomatoes, salt and black pepper. Simmer, stirring, until thickened, about 5 minutes. Add the spinach and beans and cook for 2 minutes more.

  • Assemble Casserole: Add the tomato mixture to the pasta mixture and gently toss until evenly combined. Transfer to the prepared pan and top with parmesan cheese.
  • Bake: Bake for 30 minutes, or until golden and bubbly. Garnish with freshly chopped parsley.


Easy Fish Recipes: 30 Healthy Fish Recipes That You Have Got to Try by 30Seconds Food

Trying to add more fish to your diet? Good idea, because fish may actually be healthier and better for you than red meat, according to the American Heart Association. Here are 30 healthy fish recipes that are easy to prepare and will make you look forward to fish night.

1. Pistachio-Crusted Salmon: This pistachio-crusted salmon recipe is the perfect weeknight meal. And it's ready in less than 30 minutes. Seriously!

2. Marinated Salmon: You would think this salmon recipe would be salty because of the soy sauce, but think again. Marinating the salmon imparts a rich flavor and changes the texture of the fish. Great for a busy weeknight meal.

3. Balsamic-Glazed Salmon: Fish is also a good source of omega 3s, which help promote heart health and support immune systems. This balsamic-glazed salmon recipe is packed with flavor.

4. Popcorn-Crusted Fish: Popcorn as a crust on fish? Now why didn’t I think of that? Oh, but Chef Gigi did!

5. Salmon & Asparagus: This easy salmon dish is delish and ready in no time. Add brown rice, quinoa or pasta for a complete meal.

6. Honey-Glazed Salmon: Sweet salmon that's ready in about eight minutes? Yes, please.

7. Grilled Branzino: Branzino is so easy to work with and easy to serve. Cooked whole, the firm flesh just falls right off bone and requires only a short period of grill time.

8. Mayonnaise Baked Cod: Know someone who frowns any time fish is being served for dinner? The mayonnaise in this easy fish recipe makes the cod super moist. Throw in the cheese, lemon and other seasonings, and you may soon have a fish lover on your hands.

9. Cheesy Salmon Patties: Here's a different twist on the traditional salmon patties. They can stick very easily because of the cheese, so be sure to use a nonstick pan and keep an eye on them.

10. Broiled Fish With Tomatoes & Swiss Cheese: Sometimes (a lot of times!) simple is best when you're trying to feed your family. This easy recipe has four ingredients and features healthy fish. What could be better?

11. Honey Sriracha Salmon: This easy salmon recipe is sweet yet spicy! Adjust the heat to your preference, playing with the addition of Sriracha.

12. Cod in Thai Coconut Green Curry Sauce: Delicate white fish floating in a sea of green coconut curry sauce is ready in about 30 minutes. Serve with noodles or rice and adjust the amount of curry paste to fit your taste. Any white fish would work well in this recipe.

13. Citrus-Glazed Salmon With Grilled Oranges: If you want to make your outdoor grilling a little healthier, try this easy citrus-glazed salmon recipe. Grilled oranges may be your new obsession after you do.

14. Cajun Kissed Honey Salmon: What to do with those salmon fillets? Hit the pantry and pull out olive oil, honey and Cajun seasoning. That's it. You're now on your way to a healthy salmon dinner in less than 20 minutes.

15. Salmon & Asparagus Packets: These easy salmon and asparagus foil packets make a quick dinner and are great for cookouts or camping trips. You can even prepare them ahead of time.

16. Fried Fish: Who doesn't love a fish fry – or a fried fish dinner? Nothing fancy here, just a simple batter and a few minutes in hot oil. Serve with homemade tartar sauce, cole slaw and french fries.

17. Tempura Fish Tacos With Serrano Avocado Sauce: Although most fish taco enthusiasts disagree about what makes the ultimate fish taco, know this: in its purest form, this iconic dish consists of only a few items: savory pieces of fish, a little dressed cabbage slaw and a creamy, delicious dressing folded into a warm tortilla.

18. Orange Baked Fish: Citrus and fish play very well together. Serve with a vegetable and you have a healthy, family-friendly meal that could also be served to company.

19. Trout With Lemony Almonds: This easy fish dish is a healthy way to add to the seafood section in your recipe box. If you can't find trout, catfish, haddock, pollack, redfish, striped bass or whitefish are good substitutes.

20. Ellie Krieger's Tilapia Milanese: "Tilapia is so clean tasting and so mild that really even people who don’t think they like fish, they like tilapia," says Ellie Krieger, registered dietitian and host of Ellie's Real Good Food.

21. BBQ Salmon & Couscous Veggie Packets: This easy fish recipe is a whole meal packed into one aluminum foil package. Perfection!

22. Cedar Plank Grilled Salmon: Cooking on a cedar plank helps keep food moist and infuses a wonderful wood flavor. This easy cedar plank salmon recipe has a sweet mustard glaze and is a healthy way to light up the grill.

23. Creamy Tuscan Salmon: Did your stomach growl when you looked at this succulent salmon? We get it! This easy Tuscan salmon recipe has a creamy sauce flavored with Parmesan, garlic, tomatoes and spinach. What more do you need? So simple and so good!

24. Salmon Piccata: We love chicken piccata, but sometimes you need a little fish in your life. Serve this flavor-packed salmon piccata recipe with your favorite vegetable and a crisp salad.

25. Simple Baked Cod: If you're trying to eat a more Mediterranean diet because of the health benefits, this easy cod recipe is calling your name. With just three simple ingredients, this Mediterranean recipe is on the table in 15 minutes.

26. Pan-Seared Halibut: When it comes to fish recipes, sometimes simple is the best way to go. This easy pan-seared halibut recipe is crispy and flavored with just a hint of lemon. Perfection.

27. Panko-Crusted Baked Tilapia: A healthy meal on the table in about 15 minutes? Yep! This easy baked tilapia recipe is crispy, fast and good for you. Not a fan of tilapia? Substitute your favorite white fish.

28. Cheesy Baked Cod: Fish is always a healthy choice for dinner. This easy baked cod recipe has a cheesy bread topping that's flavored with garlic and smoked paprika. Yum!

29. Tuna With Lemon and Parsley Butter: Some people are scared to try cooking fresh tuna steaks because they can dry out very quickly. The secret is to cook them fast – and adding a buttery sauce never hurt either. This easy tuna steak recipe with parsley butter is ready in about 10 minutes.

30. Soy & Mirin Glazed Salmon: Healthy salmon fillets get a quick soak in a Asian marinade and then are quickly pan seared for a flavor-packed dinner. Serve this easy salmon recipe with brown rice or rice noodles and wasabi.

Take 30 seconds and join the 30Seconds community . Inspire and be inspired.


Mediterranean Style Baked Tilapia + How Do You O-live $5000 Sweepstakes!

This post is sponsored by STAR FINE FOODS, maker of awesome Olive Oils, Vinegars, glazes, capers, anchovies, onions, and the list goes ON and ON! Thank YOU, friends, for supporting the brands that make Diethood possible!

Mediterranean Style Baked Tilapia – A quick, easy, and healthy fish recipe with olives and tomatoes that’s perfect for a weeknight dinner, and fancy enough for a dinner party. OR Valentine’s Day! Just sayin’.

Ha-loooow-Hello, it’s off to work we go! ERR! That’s tomorrow. Today is Sunday. phewww… HAPPY SUNDAY! And welcome to today’s episode of fish!

Since we’re riding on this eat better, feel better resolutions train, I thought getting some Tilapia up in hurr was totally fitting. Tilapia is a very low-fat fish. It’s a delicious, lean white fish with a wide variety of health benefits, including the ability to help reduce weight and boost your metabolism. Also, about 3.5 ounces of tilapia has less than 2 grams of total fat. SCORE!

Also? Time for something totally new in the New Year. Here it goes:

Considering the numerous email requests that I get about including WW Points with my recipes, as of today, I am going to do just that and add Weight Watchers Smart Points to each recipe. If you are on the Weight Watchers plan, the points should help you stay on track with your goals to lose weight and enjoy a successful diet by selecting the correct food and/or recipes found here, on Diethood. I can’t promise that all the recipes are WW friendly – HELLO Strawberry Shortcake Cake – but at least now you’ll have those points to determine whether you want to eat the cake or have another Garlic Parmesan Cauliflower Salad.

But, about this baked Tilapia recipe. The thing you should know is that I am not the sort of person who would just up and choose a Tilapia served over olives and tomatoes. No. That’s just not me. Chicken, yes. Fish, no. How-ev-er, when STAR Fine Foods double dares me to prepare something fancy with their delicious Lemon-Stuffed Olives, I am ready boo-boo. Bring.it.on. Especially since I’ve been thinking about how to incorporate more fish into our (yours and mine) diets.

There are some really delicious things going on in this baking dish right now that you need to know about. Starting with a bed of blistered, garlicky grape tomatoes and olives tucked underneath a soft fillet-o-fish, moving on to a small, yet satisfying sprinkle of crumbled feta cheese. FETA RULES THE WORLD. Make no mistake.

After we devoured this beauty, I found myself bringing it back to life a few days later, and served it over a bed of rice. OHMAHGAH. THAT was fantastic! Also just as fantastic? Eating it as you see it here, sans rice, but with crusty bread to sop up all that sauce. Lawwwd have mercy! This is where it’s at.

Onto something a bit more exciting? How Do You O-live $5000 Sweepstakes! My besties over at STAR have a new lineup of marinated and deliciously stuffed Olives, and because they want to know how YOU O-live, they’re giving away 3 prizes, including the Grand Prize of $5000.00! There are three sections of the sweepstakes you can enter to be eligible to win the Grand, First and Second prizes. The more sections you enter, the more prizes you’ll be eligible to win.
Don’t wait around – CLICK HERE AND ENTER. I want you to win! Good Luck!!

This is the last thing, I promise… hit print. You want this recipe in your recipe box. ♥

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STAR Fine Foods Lemon Stuffed Olives are available at Savemart, Raley’s and Lucky stores and ONLINE.

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24 Incredible Paleo Meals to Make Using Tilapia

Tilapia is a nutritious and versatile fish that goes well with ceviches, fish bakes and other serving styles. It loves being paired with fruits and herbs alike, and is mild enough in flavor and texture that you really can be creative. Give some of these recipes a try!

Ceviche is a cold salad made from raw fish, citrus, and fresh vegetables. It’s popular in much of Latin American, especially in regions where fish are a main dietary component. Ceviche “works” because the acid in the citrus “cooks” the fish. How cool!

Take breakfast in a totally new direction by adding tilapia to the menu. These breakfast burritos are just the ticket for a satisfying breakfast thank to the protein from the fish, and a Paleo-friendly wrap made from eggs and flaxseed.

These amazing tacos are made with breaded tilapia, cabbage, lime, and a fresh pico de gallo with cilantro and tomatoes. You can serve them up on homemade cauliflower tortillas! Yes, you can enjoy your tacos on real tortillas! The recipe for these is included.

Here’s one of those meals you can throw in the oven and spend some time with your family (or getting things done) before dinner. There’s minimal prep work involved, and you end up with a flaky and delicious lemon tilapia dinner with pine nuts to garnish and tender asparagus spears.

I love one skillet meals because they use fewer dishes, and they tend to be quicker to prepare and cook than more elaborate dinners with multiple parts. Besides, why not enjoy a delicious combination of flavors like tomato, olives, capers, white wine, oregano, and tasty tilapia all at once?


Photo: That Girl Cooks Healthy

This is a super easy meal that’s made balanced and complete with tilapia filets, leeks, sweet potatoes, red onion, asparagus, and coconut oil. This dish has plenty of healthy fats and varied flavors, and it goes from fridge to table in about fifteen minutes!

This is a tilapia recipe that really couldn’t be any easier. You’ll just need four ingredients: your fish filets, olive oil, lemon juice, and thyme. That’s it! You can use fresh thyme or dried—it won’t matter. The lemon really brightens up this dish and goes so well with the herbs.

Here’s an extra spicy tilapia dish that uses black radishes as a spiralized “spaghetti” and an awesome cilantro-jalapeno avocado tomato sauce. The combination of spicy jalapeno and cooling, refreshing avocado with fresh and crunchy radishes is amazing!

This southwestern tilapia is really simple to make. You’ll just need your fish, some cumin, lime, salt and pepper, avocado, tomatoes, and fresh cilantro to get your tilapia baked and flaky, and topped with a fresh and tasty avocado pico de gallo.

Foil packets are a really easy and delicious way to cook your food, because they lock in the flavors and steam so the fish won’t dry out and the flavors of nectarine, peach, garlic, and chipotle really meld together and soak into the tilapia to make a moist, flaky, and flavorful dinner.

For an extra fresh tilapia that’s even easy to make and takes just 2 minutes to cook, get out your fish and herbs half an hour before you plan to cook them and create an easy marinade with lemon, garlic, oregano, and oil of choice (I’d use avocado oil here, as coconut might solidify).

This dish might look fancy, but it really is very simple to make. The crunchy almonds add a lovely flavor to the fish as well as a great texture, and the lemon flavors add an extra brightness. You’re sure to be smiling when you bite into this tasty and almondy tilapia.

Tilapia goes really well with fresh fruit accompaniments, so I love the idea of making a fresh and light mango-lime salsa to go with it. This recipe cooks the tilapia in olive oil and spreads it with salsa made with red onions, lime, mango, red pepper flakes, and fresh cilantro. If you don’t love cilantro, try basil or mint instead.


Photo: Taming Of The Spoon

Garlic and butter are a match made in heaven. Am I right? This tilapia is sautéed with both of them along with minced shallots, Dijon mustard, prosciutto, lemon juice, and freshly ground black pepper. You can replace the canola oil with olive oil or your cooking fat of choice.

I love, love, love pineapple with savory dishes, and this fresh ceviche with tilapia, radishes, coriander, and yams is perfect. Your yam chips act as the vehicle to get this amazing ceviche into your mouth, all while being healthy and nutrient-dense in their own right. Bonus!

Here’s another go at ceviche with lemon, lime, garlic, fresh chopped cilantro, red onion, salt, and pepper. Many traditional ceviches use peppers to increase the heat, so if you think you can take it, you can add a habanero pepper (or part of one) to this dish. Just wear gloves when you chop it!

Who needs tortillas when you can make an awesome fish taco salad on coleslaw with avocados, cherry tomatoes, cilantro, lemon, and lime? This fish is cooked garlic and Mexican chili powder, served with a mango jalapeno salsa, and dressed with a creamy, spicy dressing (use coconut yogurt instead of Greek if you’re dairy-free).

This is a bold and spicy tilapia with a lot of flavor. If you want to enjoy a nice blackened fish filet but don’t think you can handle the spice, try decreasing the cayenne pepper—cut it in half or, if you’re very sensitive or serving kids, just use a pinch.

This tilapia is buttery and delicious with curry powder, cumin, coriander, salt, and lemon, and is served with a delicious seasoned yogurt sauce. If you don’t eat dairy, coconut yogurt will work just fine in the sauce, and will add a lovely coconut flavor to complement the curry.

This is a unique dish that’s intensely flavored with Meyer lemon, cayenne, paprika, honey, and olives, and other spices. You’ll need to replace the sugar with coconut sugar (or leave it out, as it’s such a small amount), but then you’ll be minutes away from an amazing, spicy, warming fish dinner.

Here’s an easy fish stew flavored with tomatoes, red bell peppers, scotch bonnet, onion, and seasonings. In place of the vegetable oil, you can use your fat or cooking oil of choice. Check to make sure you stock cub is paleo, or just replace the stock cub and water with homemade, tasty stock!

This tilapia is just bursting with Mediterranean flavors from onion, cloves, white wine, tomatoes, kalamata olives, capers, and lemon. Cooked with butter, it’s super buttery and delicious, and cooks into a saucy vegetables mixture you can enjoy right along with your fish.

Want another replace for a complete meal featuring tilapia? Try this one with subtle, fragrant saffron, strings of tomatoes on the vine, peas (you can use frozen ones), fresh cilantro, butter, nutmeg, cardamom, and healthy coconut oil. Serves two in just a few minutes!

Here’s a delicious and creamy Brazilian fish stew using tilapia filets, bell peppers, and diced tomatoes. It’s seasoned with ground cumin, paprika, garlic, onion, and fresh cilantro and served in a beautiful coconut milk broth that perfectly complements the brighter, spicy flavors.


Photo: Claudia Concas

Place the bread in a serving dish, add the tomatoes and the strained onion rings. Dress with oil, salt and basil.

Useful tips and interesting facts

You will need Tuscan bread for the original Panzanella recipe. An unsalted loaf made from soft flour. In fact, in Tuscany it is actually known as “pane sciapo” (meaning unsalted bread) owing to this one of a kind characteristic. Use stale bread, so long as it is hard and not likely to crumble when it comes into contact with the water and vegetable juices. The onion is soaked in water and vinegar to mitigate its pungent flavour. Panzanella is actually a light summery vegan dish, suitable for all palates. If you are after an even more intense flavour, you can prepare panzanella a couple of hours before serving but, in this case, remember to leave the bread to soak for only a few minutes.

If you wish to add a crunchy element to your panzanella, throw in some diced cucumber. Instead of unsalted Tuscan bread, you could use a wholemeal or multigrain loaf.


Tilapia Fish Burgers

Fish Burgers probably aren't what you think of immediately when it comes to a burger, but you will be shocked by how delicious these simple fish burgers can be. Flavored with ingredients you already have in your pantry, these simple burgers are full of flavor and seriously good.

Burgers are something I can almost always get everyone to agree on for dinner. Fish not so much. So a fish burger is a happy compromise that usually works for everyone. I decided to use tilapia for this burger since it's inexpensive and I don't feel like I am "wasting" it on a burger recipe.

However another sturdy white fish or salmon would work great as well depending on what you like best. Topped with some fresh avocado, tomatoes, and sprouts - it's a delicious, lighter burger you'll love.

Since tilapia can be on the bland side, it's important to add tons of flavor to your burgers. In this case, I used a combination of garlic, Dijon mustard, paprika, onion powder, basil, salt, and pepper to kick up the flavors. However, you could really spice them up any way you want. I have made blackened fish burgers with chili powder, cumin, paprika, and garlic powder and simple lemon pepper burgers with lemon zest, Parmesan, and tons of black pepper.

Think of tilapia like you would ground turkey or chicken - it's kind of a blank canvas you can spice up any way you like.

In terms of topping these burgers, normally I just go with something simple like some sliced avocado, fresh tomatoes, cucumber, and lettuce or sprouts. However, when I am feeling more ambitious, I will whip up a simple yogurt dressing or lightened up tartar sauce to dollop on top. For the yogurt dressing, I usually just add crushed garlic, lemon juice, lemon zest, and fresh herbs to full fat yogurt. For a lightened up tartar sauce, mix equal parts yogurt, low fat mayonnaise, and relish.


The BEST Pan Seared Creamy Tuscan Salmon Recipe

  • Author: Krista
  • Prep Time: 15 min
  • Cook Time: 27 min
  • Total Time: 42 min
  • Yield: 4 1 x
  • Category: Dinner
  • Method: Stove
  • Cuisine: Italian

Description

The BEST Pan Seared Creamy Tuscan Salmon Recipe you&rsquoll ever make. Crispy tender Salmon served with a creamy (dairy free) tuscan garlic white wine sauce that will make you swoon. Guaranteed to be new dinner favorite!

Ingredients

  • 4 (4 oz) salmon filets
  • salt & pepper
  • 1 tablespoon grape seed oil
  • 2 tablespoons unsalted butter
  • 4 garlic cloves, minced
  • 1/2 cup diced sweet onion
  • 1/3 cup dry white wine
  • 1/8 teaspoon red pepper flakes
  • 2 cups cherry tomatoes
  • 2 cups baby spinach
  • 1 cup full fat coconut milk
  • 1 tablespoon lemon juice
  • 1/4 cup fresh basil, chiffon

Instructions

  1. Bring salmon filets out of refrigerator 15 minutes prior to cooking.
  2. Season both sides with salt and pepper.
  3. Heat a skillet to medium high heat.
  4. Add grape seed oil to the pan and then add salmon flesh side down, gently pressing the salmon into the pan to &ldquohelp&rdquo the sear.
  5. Cook salmon for 5 minutes on both sides.
  6. Remove from pan and set aside.
  7. Then immediately add butter to the pan and let melt. Add in garlic and saute for 30 seconds, stirring the entire time.
  8. Add in onions and saute until translucent, about 2 minutes.
  9. Deglaze the pan with white wine, scrapping with a wooden spoon to get any brown bits from the bottom. Season with salt and 1/8 teaspoon of red pepper flakes.
  10. Add in cherry tomatoes and cook for 3-4 minutes. As the cherry tomatoes start to soften, press down on them with a spoon to make them burst.
  11. Next add in spinach and saute until wilted down, about 2 minutes.
  12. Pour in the coconut milk. Stir and simmer for 3-4 minutes.
  13. Then add lemon juice and fresh basil. Stir to combine.
  14. Place the salmon back in the pan and serve!

Nutrition

  • Serving Size: 1 salmon + sauce
  • Calories: 492
  • Sugar: 5 g
  • Sodium: 27 mg
  • Fat: 35 g
  • Saturated Fat: 18 g
  • Carbohydrates: 13 g
  • Fiber: 2 g
  • Protein: 30 g
  • Cholesterol: 15 mg

Keywords: tuscan salmon, pan seared salmon, how to pan sear salmon, pan fried salmon, valentines dinner recipes, healthy salmon recipes, gluten free recipes, valentines fish recipes, healthy seafood recipes, how to cook salmon, salmon recipes



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