Tilapia Sauté with Spring Vegetables

January 26, 2012

Tilapia saute with spring vegetables

[button link=”http://eattilapia.com/recipes/?dish=737″ color=”red” newwindow=”yes”] recipe video[/button] [button link=”https://www.frugeseafood.com/tropical-aquaculture-products-inc/” newwindow=”yes”] Tropical Aquaculture[/button]



  • 1 Ecuadorian Tilapia Fillet
  • 7-10 Spears of Asparagus
  • 5-7 Baby Potatoes (Yukon, Red, Purple)
  • 2 Green Scallions
  • 1 cup Flat Leaf Parsley
  • 2 tbsp. Tarragon
  • 1/2 cup Picked Mint Leaves
  • 2 Cloves Garlic
  • 2 tbsp. White Wine Vinegar
  • 1 tbsp. Dijon Mustard
  • Juice of 1/2 Lemon
  • Zest of 1 Lemon
  • 1/4 cup Extra Virgin Olive Oil
  • 1/4 cup Canola Oil
  • Salt to Taste

Herb Vinaigrette

  • Chop onions, herbs, mint, parsley, tarragon, and two cloves of peeled garlic
  • Put in blender along with white wine vinegar, Dijon mustard, salt, and zest and juice from lemon
  • Blend
  • Add olive oil and neutral oil (Canola or Grape Seed)


  • Heat non-stick pan with neutral oil (Canola or Grape Seed)
  • Season fish with salt
  • Top side of fish is the first side down – lay fish away from you so oil doesn’t splash
  • Cook on top side for 4-5 minutes
  • Flip fish to bottom side
  • Cook for about 15 seconds

Potato/Asparagus Salad

  • Boil potatoes for about 20 minutes
  • Blanch and shock asparagus by dropping into boiling water then drop into ice water
  • Once cooked, place asparagus and sliced potatoes into bowl
  • Season with pepper, salt, and vinaigrette
  • Mix


©  Created by Sam Filloramo for Tropical Aquaculture Products, Inc., March 2010