Using Sustainable Fish: Tilapia with Tarragon and Sweet Corn Sauce Recipe

March 10, 2010 in Entrees, Healthy Fare

Who says you can’t turn out a healthy and flavorful meal in less than 20 minutes?  I saw this idea in Sunset magazine and thought the mellow tastes of corn and tarragon would pair well with white fish. I like tilapia because it is a sustainable fish, it’s exceedingly frugal and has a firm white flesh. Tilapia farmed in the  USA or Central America is eco-friendly and uber healthy, so buy tons when it’s on sale and keep a few fillets stashed in your freezer.

To learn about sustainable fish issues, I like the Seafood Watch Site, and you can even doanload a Pocket Guide to eating sustainable fish in your area!

We love tilapia here at FFF, and we’ve featured it before in a Spice Rubbed Tilapia and Tilapia with Sopes and Raw Corn Salad.

With this new tilapia recipe, all you need to add is some crusty French bread and a salad – what-the-heck, you can even use the bagged stuff with a little vinaigrette – and Voila! – dinner is still less than 20 minutes from grocery bag to table!

TILAPIA WITH TARRAGON AND SWEET CORN SAUCE

Total prep and cook time 20 minutes – Serves four

4 tillapia fillets
2 tablespoons unsalted butter
2 shallots, diced
1 cup fresh or frozen corn, divided, plus a little extra for garnish
3 tablespoons minced fresh tarragon, divided, plus more leaves for garnish
1 cup half and half
A few dashes Tabasco sauce
Salt and pepper to taste

Preheat oven to 350 degrees.

Heat a large skillet to medium high heat. Add 1 tablespoon of butter and then add two fillets to pan. Cook for 3 to 5 minutes, until golden brown on bottom. Turn over and cook for another 2 to 3 minutes. Place fillets on a baking sheet. Saute the other two fillets in the same way and place them on the baking sheet. Place fillets in oven for 5 minutes while you’re finishing the sauce.

Cook shallots until translucent, about 3 minutes, stirring constantly. Add corn and cook another 3 to 5 minutes, until corn is lightly browned. Add half and half to pan and stir, scraping up bits from bottom of pan. Simmer over medium heat until sauce is reduced slightly. Add in minced tarragon, Tabasco and salt and pepper to taste. Remove from heat.

Plate immediately, spooning sauce on to plate and then add fillets. Add tarragon leaves and come of corn as a garnish. Serve immediately.

Other food bloggers’ tilapia recipes that look fabulous (this was HARD – there are so many great recipes out there in the blogosphere!):
Baked Tilapia with Veggies and Feta, Kalyn’s Kitchen
Tilapia with Pimento Sauce, Simply Recipes
Foil Packet Tilapia, A Year of Slow Cooking
Tilapia with Almonds, Fearless Kitchen
Tilapia Tacos, Framed
Tilapia Tostadas, What’s Cooking?
Tilapia and Green Tea Noodles, Slash Food

– posted by Donna

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