Pan-Fried Tilapia With Tomato-Feta Salad
This baked tilapia with tomato Feta salad is a delicious combination of flavors. The fish is tender and soft, while the salsa provides a fresh, savory touch. This fish recipe is easy to make and perfect for a light, healthy meal.
Ingredients
- 4 tilapia fillets
- ½ cup pesto
- 2 tablespoons orange juice fresh
- 2 zucchini
- 2 tablespoons olive oil extra virgin
- 1 cup cherry tomatoes
- 10 fresh basil leaves
- 1 teaspoon fresh thyme leaves
- 2 oz. feta
- 1 tablespoon seasoned oil like garlic oil
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
Ingredients you need per step are listed below the step in Italic
Instructions
- Cut the tilapia into thin strips (about 1 inch / 2 cm wide)4 tilapia fillets
- Mix the pesto with orange juice and brush on the fish.½ cup pesto, 2 tablespoons orange juice
- Allow the fish to absorb the flavors for about 30 minutes in the refrigerator.
- Slice the zucchini into strips with a cheese slicer.2 zucchini
- Brush both sides of the zucchini with olive oil.2 tablespoons olive oil
- Heat a grill pan and fry the zucchini on both sides until you see a grill pattern (about 2 to 3 minutes).
- Quarter the cherry tomatoes and put in a large bowl.1 cup cherry tomatoes
- Tear the basil leaves into thin strips and add them with the thyme with the tomatoes.10 fresh basil, 1 teaspoon fresh thyme
- Crumble the feta over the salad and add the seasoned oil.2 oz. feta, 1 tablespoon seasoned oil
- Add salt and pepper and stir well.¼ teaspoon salt, ⅛ teaspoon ground black pepper
- Heat some oil in a frying pan and fry the fish for 2 minutes on each side until done.
- Roll the fish in the grilled zucchini and collect on a plate.
- Spoon the tomato salsa besides the fish and serve immediately.
NOTES
1. Tilapia: If you can't find tilapia, use Pangasius or a cod tenderloin. Ensure the fish is boneless and not too thick, as you want to cook them quickly.
2. Grill tip: The pan must be hot before you grill the zucchini. Then, you get beautiful grill stripes that stick less, and the vegetables do not become too soft.
3. Falling Apart: Because the fillet is thin, it is prone to fall apart. However, there are some tips to prevent that. Make sure the pan is hot before adding the fish, and don't move it too much while frying. When turning, use a wide spatula that you can slide well under the fish.
4. Storage:
This recipe is the tastiest fresh. If you have any leftovers, make sure the fish has not been left out of the refrigerator for too long (a maximum of 15 minutes) and cool quickly.
- Refrigerator: Store the fish separately from the tomato salad, covered for 2 days. Store the tomato salad in a separate bowl, also covered, for a maximum of 3 days.
Nutrition
Calories: 445kcal | Carbohydrates: 9g | Protein: 39g | Fat: 29g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 100mg | Sodium: 704mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1169IU | Vitamin C: 31mg | Iron: 2mg
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