Tilapia Fillet Recipe

Prepare fish

Pat the tilapia fillets dry with paper towels. Season both sides evenly with kosher salt, black pepper and smoked paprika (if using). Lightly dust both sides of the fillets with the 3 tablespoons of flour, shaking off excess.

Pan-sear

Heat a large (12-inch) nonstick or stainless steel skillet over medium-high heat. Add 2 tablespoons olive oil and 1 tablespoon unsalted butter. When oil is shimmering and butter is foaming, add the fillets presentation-side down (do not overcrowd; cook in batches if needed). Cook without moving 2–3 minutes until the edges turn opaque and a golden crust forms. Flip and cook 1–2 minutes more until just cooked through (internal temperature ~60–63°C / 140–145°F). Transfer fillets to a warm plate and loosely tent with foil.

In the same skillet used for the fish, reduce heat to medium and add 1 tablespoon unsalted butter. Add the minced shallot and sauté 1–2 minutes until softened and translucent, scraping up browned bits from the pan.

Add the minced garlic and cook 30 seconds until fragrant (do not brown). Pour in 120 ml dry white wine to deglaze the pan, scraping the bottom to lift any stuck bits. Increase heat slightly and simmer 2–3 minutes to reduce the wine by about half.

Add 120 ml chicken or fish stock and simmer another 2 minutes to concentrate flavor. Stir in 2 tablespoons fresh lemon juice and 1 teaspoon Dijon mustard.

Lower heat to medium-low and stir in 120 ml heavy cream. Simmer gently, stirring occasionally, 3–4 minutes until the sauce slightly thickens and coats the back of a spoon. Taste and season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

Remove skillet from heat and stir in 2 tablespoons chopped fresh dill. Return the cooked tilapia fillets to the pan for 30–60 seconds to warm and to allow the fish to finish bathing in the sauce. Do not simmer vigorously after adding fish or dill.

Place the cubed potatoes and 3 garlic cloves in a large pot and cover with cold water by 1 inch. Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender when pierced, about 12–15 minutes.

Drain potatoes and garlic well and return to the pot. Over low heat, shake the pot for 30–60 seconds to evaporate excess moisture. Add 50 g unsalted butter and mash to desired texture using a potato masher or ricer.

Warm 120 ml whole milk (microwave or small saucepan) and gradually add to potatoes, stirring until smooth and creamy. Season with 1 teaspoon salt and 1/2 teaspoon black pepper. Keep warm until plating.

Trim and prepare your chosen vegetables (for asparagus, snap ends; for baby carrots, peel if needed; for broccolini, trim bases). Toss with 1 tablespoon olive oil, 1/2 teaspoon salt and 1/4 teaspoon black pepper.

Roast method: Spread in a single layer on a sheet pan and roast in a preheated 200°C (400°F) oven for 10–12 minutes until tender-crisp and lightly browned. Alternatively, steam or blanch the vegetables until bright and tender-crisp, about 3–5 minutes depending on vegetable, then toss with a squeeze of lemon.

If roasting, remove from oven and finish with a squeeze of lemon juice and toss gently.

Divide garlic mashed potatoes among 4 plates, spreading each into a shallow bed. Place one or two tilapia fillets on top of each bed of mashed potatoes. Spoon generous amounts of the lemon-dill cream sauce over the fish and around the plate.

Arrange seasonal vegetables alongside the fish and potatoes. Garnish with additional chopped dill if desired and serve with lemon wedges on the side.

Serve immediately while hot.