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Blackened Tilapia with White Wine and Lemon

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Nutritional Info

Servings Per Recipe: 4
Amount Per Serving
Calories: 179.9
Total Fat: 2.6 g
Cholesterol: 82.5 mg
Sodium: 216.6 mg
Total Carbs: 1.2 g
Dietary Fiber: 0.0 g
Protein: 31.6 g

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Rate this recipe 4.5/5 (2 Votes)

Ingredients

  • 8 tilapia fillets (approx. 3-4 oz. each for nutrition info)
  • dry white wine (Pinot Grigio is great)
  • lemon wedges
  • blackened seasoning (I use Old Bay with no MSG)
  • lemon pepper
  • seasoned salt (Lawry's w/coarse ground black pepper)
  • olive oil cooking spray

Details

Preparation

Step 1

First, I recommend a pan that is NOT non-stick, I use a copper/stainless steel frying pan. Also, if you're using a small frying pan have a place ready to keep fish warm ready to go. A metal spatula is a must.

Spray pan with olive oil and generously sprinkle blackened seasoning on bottom of pan where fish will be placed, along with a dash of seasoning salt.
Place completely defrosted tilapia fillets with thick side toward middle of the pan, sprinkle with lemon pepper seasoning and fry over low heat until almost cooked through (fish is a little pink and translucent on top, but opaque through most of the fillet).
Using a metal spatula, scrape all seasonings and fried-on bits along with fillet and flip over. You won't be able to adjust the fish once it hits the pan again, so aim well. Cook approximately 3 more minutes on low-medium heat.
Add enough wine to have a bit left over after burning off the alcohol (experiment, a little more or less is okay), poured over top of fish, and step back as the alcohol burns off.
Cook until fish flakes easily with fork, add 1/4 of a lemon's juice per 2 fillets, and reserve liquid from pan along with any bits or pieces left. Repeat with remaining fillets, rinsing pan if necessary.

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