Tilapia with Garlic, Onion, Pine Nuts, Basil, White Wine

Tilapia with Garlic, Onion, Pine Nuts, Basil, White WineFor a healthy diet, it is recommended to eat fish at least twice per week.

Try this fantastically healthy and delicious recipe of pan-cooked tilapia fillets, blended with rich garlic, red onion, olive oil, pine nuts, finished with basil and white wine to brings out the delicate flavors of the fish!



Garlic, Onion, Pine Nuts, Basil, White Wine Tilapia Ingredients:

  • Tilapia Fillets, fresh or frozen (2)
  • Garlic (About 6 cloves)
  • Red Onion (1/4)
  • Fresh Basil (about 10 leaves)
  • White Wine (About 1 cup)
  • Pine Nuts (Small handful, about 1/4 cup)
  • Dry Chicken Base (A few pinches to taste)
  • Fresh Ground Pepper
  • Olive Oil (1/4 cup)
  • Pasta Choice (12 oz.)
  • Fresh Baked Bread (choice)

Garlic, Onion, Pine Nuts, Basil, White Wine Tilapia Preparation:

Dice the garlic. Cut the onion into long, thin trips. Inspect, wash, remove the steams, and dice the basil leaves. Bring a pasta pan of water up to a boil and add the pasta.

  • Hint: Try whole-wheat pasta for added healthiness. Or, try using half whole-wheat and half regular pasta to mix up the taste. This combination also adds a nice contrast in color for great presentation.

Bring the pan with olive oil up to medium/high heat. Add both tilapia fillets. Season with fresh ground pepper and a pinch or two of the dry chicken base. Toss the garlic, onion, pine nuts, and half the basil over the fish. Cook for 3-4 minutes. With a spatula, trying to keep them whole, flip the fillets. Make sure the onion, garlic, and pine nuts are now underneath or around the edges, so they will slow cook with the fish. Add the white wine and toss the remaining basil over the fish. Re-season with fresh ground pepper and a pinch of chicken base to taste. Reduce to medium/low heat. Simmer for about 5-6 more minutes.

Meanwhile, drain your pasta. Add a handful to each dish. When the fish is complete, using a spatula to try to keep the fish whole, add a filet on the very center of the pasta. Use a spoon to add a scoop or two of the onion, garlic, nuts, and wine sauce over the top of the fish. Serve immediately with fresh, warm bread.

This recipe will probably only take you about 20 minutes to prepare. It is a simple, healthy, yet amazingly delicious dish.

More photos are available in the Tilapia Clipart Photo Gallery.

Bon Appétit!

4 Responses to “Tilapia with Garlic, Onion, Pine Nuts, Basil, White Wine”

  1. Wow that’s a great sounding dish! I just love Tilapia.

  2. The dish does look really good, however, does the onion get cooked enough or does it stand a chance to overwhelm the fish?

  3. That is a great question about the onion, Chris. Using a red onion is really nice, as it is reasonably mild and adds a note of sweetness to the dish. Notice we only flip the filets one time during preparation. When you do this, be sure to get all the onions underneath or on the sides of the fish. Then, we add the wine and reduce to low heat for about five or six more minutes. This creates a small amount of sauce, which will completely cover the onions and allow them to cook well throughout.

  4. Tilapia with banana is also tasty.

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