Pan Sauteed Tilapia with a Sun Dried Tomato Sauce

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Recipe: #2304

November 10, 2011

"A delicious sauce over fish. I used Tilapia, but any white fish would work. Obviously, cooking times will vary depending on the type of fish you are using. It is a perfect weeknight dinner because it is so quick cooking."

Original is 2 servings


  • Serving Size: 1 (117 g)
  • Calories 168.5
  • Total Fat - 14.2 g
  • Saturated Fat - 2.5 g
  • Cholesterol - 7.7 mg
  • Sodium - 218.8 mg
  • Total Carbohydrate - 6.7 g
  • Dietary Fiber - 1.1 g
  • Sugars - 3.7 g
  • Protein - 1.4 g
  • Calcium - 22.5 mg
  • Iron - 1.3 mg
  • Vitamin C - 3.1 mg
  • Thiamin - 0 mg

Step by Step Method

Step 1

Sun Dried Tomatoes ... Add the tomatoes to a small measuring cup along with the white wine. Cover and cook on high for one minute, but don't let it boil over. Remove from the microwave and keep covered for 5-10 minutes to re-constitute them.

Step 2

Tilapia ... Remove from the refrigerator to take the chill off and season with salt and pepper. In a medium size sauce pan, add the butter and bring to medium high heat. Add the tilapia and sear on both sides until slightly golden brown. Three (3)-4 minutes per side is all it takes. Tilapia is very quick cooking. Once the tilapia is done, remove to a plate and cover to keep warm.

Step 3

Sauce ... Add the shallots to the pan and saute on medium heat for 1 minutes. Then, add in the tomatoes along with the wine you cooked them in to the pan, stir well and continue to cook 3-4 minutes. Finish by adding the fish back in, the chicken broth (start with 1/4 cup; you can add it bit more if you like more sauce), parsley, basil and season with salt and pepper.

Step 4

Serve ... ENJOY over your favorite pasta or rice.


No special items needed.

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