Fresh, bright, light…oh so yummy.  That’s how I would describe this lemon herb tilapia dinner.  I’ve said it before, and I’ll say it again – if you aren’t a seafood fan you need to try tilapia.  It is so mild and so easy to prepare.  You’ll be converted!

Simple But Delicious

The ingredients are so simple.  Here’s the basics:

• tilapia
• garlic
• dill
• parsley
• lemon
• shallot

A Quick Meal!

I started out this recipe with a shallot, some dills, some parsley, and some garlic. Next, I seasoned my tilapia with salt and pepper and then coated it in flour.  I cooked it in a skillet with a little olive oil and then removed it and let it rest on a pan.  Then, I added a little more oil to my pan and did a quick saute of my shallot and garlic.  To finish, I added some chicken broth, lemon zest, lemon juice, and my herbs to the pan.  I finished it off with a little tab of butter and then added my tilapia back to the pan and heated thru.

Simple Sides

I served it up with some brown rice and broccoli – I was sure to spoon the pan sauce on top of my fish, rice, and broccoli – and then I devoured it. From start to finish this dish took me about 15 minutes.  You really can’t beat that for a fast, healthy lunch or dinner!

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Lemon Herb Tilapia

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

Lemon herb tilapia is a bright, fresh, and quick dinner.  Perfect for a weeknight meal.

Course: Main Course

Cuisine: American

Keyword: lemon herb tilapia

Servings: 4

Calories: 287 kcal

Author: Kadee

Ingredients

• 4 tilapia fillets
• salt and pepper
• 1/4 cup flour
• 2-3 tbsp olive oil
• 1 shallot minced
• 2 cloves garlic minced
• 1 tbsp dill minced
• 1 tbsp parsley minced
• juice from one lemon
• zest from one lemon
• 1/2 cup chicken broth
• 1 tbsp butter

Instructions

1. Heat 2 tbsp of olive oil over medium heat.
2. Season tilapia filets with salt and pepper.
3. Lightly coat filets with flour.
4. Cook filets in olive oil, about 4 minutes each side until it is flakey.
5. Remove from pan and let rest on a plate.
6. Add another tbsp of oil to the pan and do a quick saute of the garlic and shallot - this should only take about 30 seconds until they are fragrant.
7. Add broth, lemon juice, lemon zest, dill, and parsley to the pan. Bring to a simmer.
8. Add 1 tbsp of butter.
9. Return tilapia to the pan and heat thru.
10. Serve with brown rice.

Nutrition Facts

Lemon Herb Tilapia

Amount Per Serving (1 filet)

Calories 287 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 3g19%

Cholesterol 92mg31%

Sodium 223mg10%

Potassium 557mg16%

Carbohydrates 7g2%

Protein 35g70%

Vitamin A 170IU3%

Vitamin C 4.3mg5%

Calcium 20mg2%

Iron 1.5mg8%

* Percent Daily Values are based on a 2000 calorie diet.

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