Pan-Seared Tilapia with Sweet Pea Puree

Cooking Light
Pan Seared Tilapia with Sweet Pea PureeRecipe

Photo: Jennifer Causey Styling: Lindsey Lower

This lightly sweet, herby puree radiates with spring flavor and color.


Serves 4 (serving size: about 1/4 cup pea mixture, 1 fish fillet, and about 3 tablespoons sauce)


+ Add To Shopping List
8 ounces frozen green peas, thawed
3/4 cup unsalted chicken stock, divided
1 tablespoon ricotta cheese
1 tablespoon chopped fresh mint
7/8 teaspoon kosher salt, divided
2 garlic cloves
4 (6-ounce) tilapia fillets
3/4 teaspoon black pepper
1 tablespoon olive oil, divided
2 tablespoons thinly sliced shallots
1/2 cup dry white wine
1/4 cup fresh lemon juice
2 teaspoons unsalted butter


1. Combine peas, 2 tablespoons stock, ricotta, mint, 3/8 teaspoon salt, and garlic in a food processor; process until smooth.

2. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil and 2 fillets; cook 3 minutes on each side or until done. Remove from pan. Repeat procedure with remaining 1 1/2 teaspoons oil and 2 fillets.

3. Add shallots to pan; cook 1 minute. Add wine and juice; bring to a boil. Cook 3 minutes. Add remaining 10 tablespoons stock. Boil 3 minutes. Stir in butter.

4. Divide pea mixture and fillets among 4 serving plates; drizzle shallot mixture evenly over fish.

Created date

February 2016

Nutritional Information

Calories 292
Fat 8.9 g
Satfat 3 g
Monofat 4.2 g
Polyfat 1 g
Protein 39 g
Carbohydrate 11 g
Fiber 3 g
Cholesterol 92 mg
Iron 2 mg
Sodium 601 mg
Calcium 38 mg
Sugars 3 g
Est. Added Sugars 0 g