Sautéed Tilapia Over Swiss Chard With Tarragon Butter

Name: Sautéed Tilapia Over Swiss Chard With Tarragon Butter
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 2
Cuisine: Global
Ingredients: 1 Tb chopped fresh tarragon; 2 cloves garlic, minced; 2 servings Kosher salt and freshly ground black pepper; 1 Tb fresh lemon juice; 1 Tb extra-virgin olive oil; 1 shallot, chopped; 454 grams Swiss chard, fibrous stems and ribs discarded; leaves coarsely chopped, washed, and dried; 2 fillets tilapia fillets, 6 oz. each; 5 Tbs unsalted butter (4 Tbs. cut into small pieces)

Sautéed Tilapian Over Swiss Chard With Tarragon Butter might be just the main course you are searching for. This recipe makes 2 servings with 540 calories, 39g of protein, and 39g of fat each. This recipe covers 41% of your daily requirements of vitamins and minerals. It is a good option if you're following a gluten free, primal, pescatarian, and דל פחמימות, diet. A mixture of tilapia, garlic, olive oil, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the kosher salt you could follow this main course with the Low Fat Crumbs Cake (Kosher-Dairy) as a dessert. From preparation to the plate, this recipe takes about 45 minutes.

Instructions

Heat the oil in a 10- to 12-inch nonstick skillet over medium-high heat.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add the garlic and cook until fragrant, 30 to 45 seconds.

Ingredients you will need

Garlic

Add a big handful of the Swiss chard and cook, tossing often, until it has collapsed enough to add more. Continue adding the chard in batches until its all in the pan and then cook until tender, 2 to 3 minutes. Season to taste with salt and pepper, divide the chard between two dinner plates, and keep warm. Wipe out the skillet and return it to medium-high heat.

Ingredients you will need

Salt And Pepper

Swiss Chard

Equipment you will use

Frying Pan

Add 1 Tbs. of the butter and let it melt.

Ingredients you will need

Butter

Sprinkle the tilapia with 1/4 tsp. salt and a few grinds of pepper.

Ingredients you will need

Tilapia

Pepper

Salt

Add the tilapia and cook, turning once halfway through cooking, until its well browned and cooked through, 4 to 6 minutes. Top the chard with the tilapia and keep warm.

Ingredients you will need

Tilapia

Swiss Chard

Add the shallot to the skillet and cook, stirring occasionally, until lightly browned and beginning to soften, 30 to 60 seconds.

Ingredients you will need

Shallot

Equipment you will use

Frying Pan

Add the lemon juice; it should evaporate almost instantly, but if not, cook until nearly evaporated, about 30 seconds.

Ingredients you will need

Lemon Juice

Remove the skillet from the heat and add the 4 Tbs. butter pieces and tarragon, stirring constantly until the butter melts. Season to taste with salt and pepper.

Ingredients you will need

Salt And Pepper

Tarragon

Butter

Equipment you will use

Frying Pan

Pour the butter sauce over the fish and chard and serve immediately.

Ingredients you will need

Butter

Swiss Chard

Sauce

Fish

Serving Suggestions

Serve with

Brown Rice with Walnuts and Golden Raisins.

Ingredients you will need

Golden Raisins

Brown Rice

Walnuts

Size

based on two servings, Calories

510, Fat

37, Fat Calories

330, Saturated Fat

20, Protein

37, Monounsaturated Fat

13, Carbohydrates

910, Cholesterol

160, Fiber

Photo: Scott Phillips

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13, Polyunsaturated Fat

2, Sodium

Equipment

Frying Pan

Ingredients

Servings:

1Tb

chopped fresh tarragon 2cloves

garlic, minced 2servings

Kosher salt and freshly ground black pepper 1Tb

fresh lemon juice 1Tb

extra-virgin olive oil 1

shallot, chopped 454grams

Swiss chard, fibrous stems and ribs discarded; leaves coarsely chopped, washed, and dried 2fillets

tilapia fillets, 6 oz. each 5Tbs

unsalted butter (4 Tbs. cut into small pieces)

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Tilapian on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Tangent Paragon Vineyard Pinot Gris. Reviewers quite like it with a 4.6 out of 5 star rating and a price of about 12 dollars per bottle.