Description
A quick and elegant creamy lemon garlic herb tilapia dish with tender fish, hearty kale, and a rich dairy-free parmesan coconut cream sauce, perfect for a nutritious weeknight meal.
Ingredients
- 1 (9 oz) package Sea Cuisine Garlic & Herb Tilapia
- 2 cups cooked basmati rice
- 2 tablespoons extra virgin olive oil
- 4–6 garlic cloves, minced
- 1 (14 oz) can full-fat coconut cream or coconut milk
- ½ cup vegetable or seafood stock (organic)
- 2 tablespoons mild flavorful cooking liquid
- 1 lemon, freshly squeezed
- 1 tablespoon cornstarch + 2 tablespoons water
- 1 cup freshly grated dairy-free parmesan cheese
- 1 cup organic kale, chopped
- ½ lemon, sliced thin (seeds removed)
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon dill
Instructions
- Heat a medium skillet over medium-high heat. Add tilapia fillets straight from the freezer.
- Sear for 5 minutes on one side until golden, then flip and sear the other side for 5 minutes.
- Remove tilapia from skillet and set aside on a plate.
- In the same skillet, heat olive oil over medium-high heat. Add minced garlic and sauté until fragrant, about 1 minute.
- Stir in herbs and seasonings until well combined.
- Reduce heat to medium-low. Slowly add coconut cream/milk, stock, mild flavorful cooking liquid, and lemon juice, stirring to combine. Let it gently bubble for 1-2 minutes.
- Whisk in the dairy-free parmesan cheese until melted.
- Mix cornstarch and water, then slowly add to the sauce while whisking continuously. Cook until sauce thickens, about 1-2 minutes.
- Add chopped kale and lemon slices, stir well, and simmer for 2-3 minutes, stirring frequently.
- Reduce heat to low and return tilapia to the skillet, coating it in the sauce. Simmer gently for 5-10 minutes.
- Remove from heat and serve immediately with basmati rice.
Notes
- Substitute olive oil with vegan butter, coconut oil, or grapeseed oil.
- Add other greens like spinach, broccolini, collards, or asparagus for more flavor and nutrition.
- Use regular parmesan if not dairy-free.
- Serve with quinoa or cauliflower rice for a low-carb option.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Searing, simmering
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 380 kcal
- Sugar: 2 g
- Sodium: 1187 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Carbohydrates: 56 g
- Fiber: 5 g
- Protein: 7 g
