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Tilapia
Recipe
Grilled
Tilapia Fillets with Plump Prawns and Seafood Sauce
Tilapia Recipe - Tilapia is such a healthy and versatile fish that it
lends itself
perfectly to this Mediterranean grilled fish fillet and prawns/shrimp
dish. The fillets are low in fat and are a great source of
selenium and vitamin B12.
The firm white flesh makes it perfect for
grilling, just be careful not to let it dry out, and adding the stock
from the shells gives the recipe an added dimension. This recipe could
easily be made with Sole but we have gone for the economical option and
would defy anyone to tell the difference.
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Tilapia
Recipe Ingredients For 4 People
- 4 Tilapia Fillets of about 6ozs./150g. each.
- 12 good sized prawns/shrimp - raw in their
shells.
For
the Sauce
- 1 Small onion - finely chopped.
- 1 Clove of garlic bashed and chopped.
- 1/2 a red bell pepper - diced.
- 1 Medium courgette/zucchini - small dice.
- 1 flaked red chilli.
- A 125 ml glass of white wine.
- 1/2 tsp. dried Herbes de Provence.
- 1 tbs. Extra virgin olive oil.
- Salt and freshly ground black pepper.
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Tilapia
Recipe Method
- OK - first shell the prawns and set them aside
with the fish fillets - season lightly with salt and black pepper.
- Now - fry the prawn heads and shells in a
little of the olive oil, making sure you crush
them to get out all the
juices.
- Add the wine and a little salt.
- Let the liquid reduce down and reserve.
- Right - you can then fry the onion and red
pepper in the olive oil until browning nicely.
- Add the courgette/zucchini and cook for five
minutes.
- Lower the heat - add the garlic and chilli and
cook for a further two minutes.
- Add the herbs and prawn shell stock and reduce
to a sticky consistency.
- Cook the fish fillets and prawns on a hot
griddle or grill giving them plenty of colour.
- Now - assemble: spoon the thick, sticky sauce
onto four warm dinner plates, the fish fillets on top and the prawns
for crowning glory.
Mediterranean
Tilapia Delight
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