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Lemon Garlic Tilapia with Mixed Greens

Easy Lemon Garlic Tilapia

Camila Benitez
Lemon Garlic Tilapia is a healthy and delicious fish dish perfect for a quick, easy weeknight dinner. This recipe features seasoned, pan-fried tilapia fillets served over mixed greens and drizzled with a flavorful lemon garlic sauce. With a sprinkle of fresh parsley and crushed red pepper flakes, this light and satisfying meal is sure to please.
5 from 1 vote
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Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 5

Tools

Ingredients
  

  • 5 (5ounce) tilapia fillets
  • ½ teaspoon kosher salt
  • ½ ground black pepper
  • 2 teaspoon red pepper flakes
  • ½ cup extra-virgin olive oil , divided
  • 1 Tablespoon butter
  • 3 cloves garlic , thinly sliced
  • ¾ cup Knorr low-sodium chicken broth
  • ½ cup dry white wine
  • Grated zest and juice of 1 lemon
  • ¼ cup chopped fresh parsley

For the Dredging:

Instructions
 

  • Pat the tilapia dry with paper towels, then season with ½ teaspoon salt and a ½ teaspoon ground black pepper.
  • In a shallow baking dish, combine flour, Garlic powder, salt, and pepper. Add the tilapia and lightly coat each side; dredge, the tilapia in the flour mixture, tapping off the excess.
  • Heat 3 tablespoons: of olive oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until golden brown, about 3 minutes per side. Transfer to a plate; tent with foil to keep warm. Wipe out the skillet. Heat 4 tablespoons olive oil in the skillet over medium heat. Add the garlic and cook, stirring, until it starts browning, about 2 minutes.
  • Add the chicken broth, wine, lemon zest, and juice. Increase the heat to high, bring to a boil and cook until the liquid is reduced by half, about 5 minutes; taste and adjust the season with salt and pepper. Add the butter and whisk until slightly thickened, about 1 minute; stir in the parsley.
  • Meanwhile, toss the mixed greens with the remaining 1 tablespoon oil and a few sprinkles of crushed red pepper flakes. Divide among plates, top with the fish, and drizzle with some pan sauce. Serve with lemon wedges.

Notes

How to Store & Re-Heat
  • To store: leftover Lemon Garlic Tilapia, let it cool to room temperature, then transfer it to an airtight container and refrigerate for 3-4 days.
  • To reheat: preheat your oven to 350°F (175°C). Place the tilapia in an oven-safe dish, cover with foil, and bake for 10-15 minutes or until heated. Alternatively, you can reheat the tilapia in a microwave-safe plate for 1-2 minutes or until heated. Be careful not to overcook the tilapia when reheating, as it can become dry and tough. If you have leftover lemon garlic sauce, store it in an airtight container in the refrigerator for 3-4 days. To reheat, warm it up in a saucepan over low heat, frequently stirring, until heated through.
Make-Ahead
  • Lemon garlic sauce: You can prepare the lemon garlic sauce in advance and store it in an airtight container in the refrigerator for up to 3-4 days. When ready to serve, reheat the sauce in a saucepan over low heat, frequently stirring, until heated.
  • Dredge the tilapia fillets: You can dredge them in the flour mixture in advance and store them in an airtight container in the refrigerator for up to 24 hours. When ready to cook, remove the fillets from the container and continue the recipe.
  • Mixed greens: You can prepare them in advance and store them in an airtight container in the refrigerator for up to 24 hours. When ready to serve, toss the greens with olive oil and crushed red pepper flakes, then place them on a serving platter or individual plates.
How to Freeze
It's not recommended to freeze the fully prepared Lemon Garlic Tilapia dish, as the texture and flavor of the fish may be compromised upon thawing and reheating. However, you can freeze the uncooked tilapia fillets for 2-3 months. To do this, wrap each fillet tightly in plastic or aluminum foil, then place them in a freezer-safe bag or container. Label the container with the date and freeze. To thaw the tilapia fillets, remove them from the freezer and let them thaw in the refrigerator overnight. Once melted, dredge them in the flour mixture and cook them according to the recipe instructions.
Nutrition Facts
Easy Lemon Garlic Tilapia
Amount per Serving
Calories
411
% Daily Value*
Fat
 
25
g
38
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
17
g
Cholesterol
 
85
mg
28
%
Sodium
 
410
mg
18
%
Potassium
 
614
mg
18
%
Carbohydrates
 
7
g
2
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
36
g
72
%
Vitamin A
 
496
IU
10
%
Vitamin C
 
5
mg
6
%
Calcium
 
36
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.

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