Lemon-Dijon Tilapia
Garlic · scallions · lemon butter
Fresh fish, a hot pan, and a silky lemon-butter sauce. Garlic, onion, and scallions do the heavy lifting. Dijon holds it all together.
- PREP
- 5 MIN
- COOK
- 15 MIN
- TOTAL
- 20 MIN
- SERVES
- 2
Ingredients
Fish & sauce
- 2 fresh tilapia fillets (about 6 oz / 170 g each)
- 3 tbsp cold unsalted butter, divided
- 1 tbsp olive oil
- 3 garlic cloves, minced
- ½ small onion, finely diced
- 2 scallions, sliced, whites and greens separated
- 1 lemon, zest and juice
- ½ tsp Dijon mustard
- 2 tbsp water or stock
- Salt and cracked black pepper
- Paprika (optional)
Method
- 01
Sear the fish
Pat the fish dry and season with salt and pepper, plus paprika if using. Heat olive oil and ½ tbsp butter over medium-high heat. Sear about 2–3 minutes per side, until the thickest part reaches 145°F. Set aside.
- 02
Sweat the onion
Reduce heat to medium. Cook the diced onion in the fish drippings for about 3 minutes, until softened.
- 03
Add aromatics
Add garlic and scallion whites. Stir for 30–45 seconds until fragrant.
- 04
Deglaze
Add the water or stock, Dijon, and 1 tsp lemon juice. Scrape up the browned bits and reduce briefly.
- 05
Mount the butter
Turn heat very low or off. Swirl in the remaining 2½ tbsp cold butter in pieces. Add lemon zest and more juice to taste. Do not boil the finished sauce.
- 06
Serve
Spoon the sauce over the fish. Finish with scallion greens and black pepper.
Nutrition
- Calories
- 400 kcal
- Protein
- 36 g
- Carbs
- 8 g
- Fat
- 25 g
- Fiber
- 1 g
- Sugars
- 2 g
Estimated per serving: one 170 g raw fillet with half the sauce. Assumes the full 3 tbsp butter and 1 tbsp olive oil are consumed; no side dish. These are approximate ingredient-based calculations, not laboratory measurements.
Adapted from Duane’s lemon_dijon_tilapia_with_your_photo.pdf in Google Drive / Recipes.