Fried tilapia with lemon-garlic sauce and spinach
Votes: 4
Time: 35 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 410, total fat 27 G., saturated fats 6 G., proteins 32 G., carbohydrates 13 G., fiber 3 G., cholesterol 80 mg, sodium 410 mg, sugar 0 G.
Calories 410, total fat 27 G., saturated fats 6 G., proteins 32 G., carbohydrates 13 G., fiber 3 G., cholesterol 80 mg, sodium 410 mg, sugar 0 G.
This dish is quick and easy to prepare, but it's delicious, thanks in large part to the sauce drizzled over the fried fish on a bed of fresh spinach. The tilapia is dredged in flour and pan-fried. It's ready in just 5 minutes, tender and juicy, with a subtle, subtle flavor that begs for a spicy lemon-garlic sauce. It's made separately in a pan using garlic roasted in olive oil, then tossed with white wine, chicken broth, and lemon juice, and thickened with butter. Serve with lemon wedges and enjoy.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 4 tilapia fillets, 150 g each.
- 1/4 cup flour
- 6 tablespoons extra-virgin olive oil
- 3 cloves garlic, thinly sliced
- 3/4 cup lightly salted chicken broth
- 0.5 cups dry white wine
- Grated zest and juice of 1 lemon + wedges for serving
- 1 tbsp unsalted butter
- 1/4 cup chopped fresh parsley
- 150 g spinach (about 8 cups)
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Cooking the dish according to the recipe:
- Pat the tilapia dry with paper towels, then sprinkle with 0.5 teaspoon salt and a small amount of ground black pepper. Sprinkle flour on a plate and spread it out; dredge the fish in the flour, shaking off any excess.
- In a large nonstick skillet, heat 2 tablespoons olive oil over medium-high heat. Add the tilapia and cook until golden brown, about 3 minutes per side. Transfer to a plate; cover with foil and keep warm. Wipe out the skillet.
- In the same skillet, heat 3 tablespoons olive oil over medium heat. Add the garlic and cook, stirring, until it begins to darken, about 2 minutes. Add the chicken broth, wine, and lemon zest and juice. Increase the heat to high, bring to a simmer, and cook until the liquid is reduced by half, about 5 minutes; season with salt and pepper. Add the butter and cook until slightly thickened, about 1 minute; stir in the parsley.
- Meanwhile, toss the spinach with the remaining 1 tablespoon of olive oil and a little black pepper. Divide among plates, top with the fish, and drizzle with a little sauce. Serve with lemon wedges.
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