Site Information **Shop Online** Lifestyle Our Recipes Holiday Menus Recipes By Country Recipe Blog
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.
This recipe is a perfect addition to your own Mediterranean Diet Plan.
New!
We're proud to announce our: Spanish
Cooking Courses. Come
and stay with us in a great garden apartment on Spain's sunny
Mediterranean coast. <<<<
Click
on the photo to find out more. Learn
to cook and Experience the real Spain.
Search the Site from here:
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.
New
Feature: Printer Friendly Recipe Pages for your
convenience.
OK - first shell the prawns and set them aside
with the fish fillets - season lightly with salt and black pepper.
Now - in a Large
Non Stick Fry Pan saute the
prawn heads and shells over medium heat, 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 a little.
Put this stock through a seive to remove the
prawn bits, and keep to one side.
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 the seived prawn shell stock
and reduce
to a sticky consistency.
Cook the fish fillets and prawns on a hot
Griddle or grill pan 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
New! Comments
Have your say about what you just read! Leave me a comment or ask a culinary question in the box below.
Ask Pam
if you have any recipe queries ............ she loves to help.
New!
We're proud to announce our: 
New! Comments
Have your say about what you just read! Leave me a comment or ask a culinary question in the box below.