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 will surely please.
What is Lemon Garlic Tilapia?
Lemon Garlic Tilapia is a fish dish made with tilapia fillets seasoned with salt and pepper, dredged in flour, and then pan-fried until golden brown. The fillets are then served over a bed of mixed greens and drizzled with a lemon garlic sauce made with chicken broth, white wine, garlic, lemon juice, and lemon zest. The dish is finished with a sprinkle of fresh parsley and crushed red pepper flakes for added flavor and spice. It is a healthy, low-calorie meal that can be prepared quickly for a weeknight dinner.
Ingredients
Note: The full ingredients list is provided in the recipe card below.
- Tilapia fillets: Tilapia is a mild-tasting white fish that is low in fat and calories, making it a healthy choice for this dish.
- Kosher salt and ground black pepper: These seasonings flavor the tilapia fillets.
- Red pepper flakes: These add a touch of heat to the dish.
- Extra-virgin olive oil: This is used for cooking the tilapia fillets and making the lemon garlic sauce. It also adds a rich flavor to the dish.
- Butter: This is added to the lemon garlic sauce to give it a creamy texture and richness.
- Garlic: Fresh garlic adds a pungent, aromatic flavor to the lemon garlic sauce.
- Knorr low-sodium chicken broth: This is used to create the base for the lemon garlic sauce. The low-sodium variety is healthier than regular chicken broth.
- Dry white wine adds flavor and acidity to the lemon garlic sauce.
- Lemon zest and juice: The zest and juice of fresh lemon add a bright, citrusy flavor to the dish.
- Fresh parsley: This herb is added at the end of cooking to provide a fresh, aromatic flavor.
For the Dredging:
- All-purpose flour: This is used to dredge the tilapia fillets before cooking them.
- Garlic powder: This is added to the flour mixture to enhance the garlic flavor.
Tools you'll need
How to Make Lemon Garlic Tilapia
Note: The full instructions are provided in the recipe card below.
Pat the tilapia dry with paper towels, then season with ½ teaspoon salt and ½ teaspoon ground black pepper. Combine flour, Garlic powder, salt, and pepper in a shallow baking dish. 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 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, 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 one tablespoon of oil and a few sprinkles of crushed red pepper flakes. Divide among plates, top with the fish, and drizzle with pan sauce. Serve with lemon wedges. Enjoy!😋
Substitutions
- Tilapia fillets: If you don't have tilapia, use another mild white fish such as cod, haddock, or halibut.
- Red pepper flakes: If you don't have red pepper flakes, use cayenne pepper or paprika for a touch of heat.
- Extra-virgin olive oil: You can substitute it with another type of oil, such as vegetable oil, canola oil, or grapeseed oil.
- Knorr low-sodium chicken broth: You can use any chicken broth or stock or substitute it with vegetable broth or stock for a vegetarian version.
- Dry white wine: If you don't have white wine, you can use dry vermouth or vinegar.
- All-purpose flour: If gluten-free, substitute it with rice flour or a gluten-free flour blend.
- Mixed greens: You can use any leafy greens, such as spinach, arugula, or kale.
- Lemon wedges: You can substitute with lime wedges or omit them if you don't have any citrus.
Variations
- Lemon Garlic Shrimp: You can substitute tilapia fillets with shrimp for a seafood twist on this dish. Simply season and pan-fry the shrimp until cooked, then serve over mixed greens with the lemon garlic sauce.
- Lemon Garlic Chicken: You can substitute tilapia fillets with chicken breast for a heartier version of this dish. Season and pan-fry the chicken until cooked, then serve over mixed greens with the lemon garlic sauce.
- Lemon Garlic Pasta: You can serve the lemon garlic sauce over cooked pasta for a delicious pasta dish. Toss the pasta with the sauce and chopped parsley, and serve with mixed greens.
- Lemon Garlic Roasted Vegetables: You can serve the lemon garlic sauce over roasted vegetables for a flavorful side dish. Toss your favorite vegetables with olive oil, salt, and pepper, and roast in the oven until tender. Drizzle the lemon garlic sauce over the vegetables before serving.
- Lemon Garlic Tacos: You can use the lemon garlic tilapia as a filling for tacos. Place the cooked tilapia in tortillas, top with mixed greens, and drizzle with the lemon garlic sauce. Add some avocado, salsa, or sour cream for extra flavor.
How to Serve
Serve the cooked tilapia fillets over a bed of mixed greens or your favorite leafy greens. This provides a healthy and refreshing base for the dish. Drizzle the lemon garlic sauce over the cooked tilapia fillets and mixed greens. This adds a delicious and flavorful sauce to the dish. Sprinkle some fresh parsley and crushed red pepper flakes over the top of the dish for added flavor and visual appeal. Serve with lemon wedges on the side for an extra citrus flavor. You can also serve the Lemon Garlic Tilapia with a side of cooked grains such as quinoa or rice or roasted vegetables such as asparagus or zucchini.
This dish pairs well with a crisp white wine or a light beer, such as a pilsner or wheat beer. For a complete meal, serve light and refreshing desserts such as fresh fruit salad or sorbet. Enjoy your Lemon Garlic Tilapia while it's still warm and crispy for the best flavor and texture.
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.
Tips for Making The Best Lemon Garlic Tilapia
- Use fresh ingredients: Use fresh tilapia fillets, garlic, lemon juice, and parsley for the best flavor and texture.
- Pat the tilapia dry: Before seasoning and dredging the tilapia fillets, dry them with paper towels to remove any excess moisture. This will help the fillets brown and crisp up nicely.
- Don't overcook the tilapia: Tilapia fillets cook quickly, so be careful not to overcook them, or they will become dry and tough. Instead, cook them for 3-4 minutes per side until golden brown and cooked through.
- Ensure the pan is hot: Heat the non-stick skillet over medium-high heat before adding the olive oil to ensure that the tilapia fillets brown evenly.
- Add the garlic at the right time: Add the garlic to the pan once the fillets are removed, and the pan has been wiped clean. This will prevent the garlic from burning and becoming bitter.
- Reduce the liquid for a richer sauce: Cook the chicken broth, white wine, and lemon juice until the liquid is reduced by half to concentrate the flavors and create a richer sauce.
- Serve immediately: Serve the Lemon Garlic Tilapia immediately after cooking to ensure it's hot and fresh. Drizzle the lemon garlic sauce over the fish and greens just before serving for the best flavor and presentation.
FAQ
Can I use frozen tilapia fillets for this recipe?
You can use frozen tilapia fillets, but thoroughly thaw them before cooking.
Is tilapia a healthy fish to eat?
Yes, tilapia is a lean and healthy fish that's low in fat and calories. It's also a good source of protein and omega-3 fatty acids.
Can I substitute the tilapia with another type of fish?
Substitute the tilapia with other mild white fish such as cod, haddock, or halibut.
Can I use a different type of oil for cooking the tilapia?
Yes, you can use another type of oil, such as vegetable oil, canola oil, or grapeseed oil, for cooking the tilapia fillets.
Can I serve the Lemon Garlic Tilapia with something other than mixed greens?
You can serve the Lemon Garlic Tilapia with other side dishes such as roasted vegetables, quinoa, or pasta.
How can I make this recipe spicier?
You can increase the number of red pepper flakes or add some cayenne pepper or hot sauce to the lemon garlic sauce for extra heat.
Can I make this recipe without wine?
You can omit the white wine and substitute it with more chicken or vegetable broth.
Can I make this recipe vegetarian or vegan?
You can make this recipe vegetarian by substituting the tilapia fillets with a vegetarian protein such as tofu or tempeh. You can also make it vegan using vegetable broth instead of chicken broth and omitting butter.
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Recipe
Easy Lemon Garlic Tilapia
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:
- ¼ cup all-purpose flour
- ⅛ teaspoon garlic powder
- ⅛ teaspoon ground black pepper
- ⅛ teaspoon kosher salt
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
- 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.
- 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.
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.