Parmesan tilapia

Parmesan tilapiaTilapia has been farm-raised as far back as ancient Egypt, and now such farming occurs in more than 85 countries.

It has firm white flesh and a wonderful delicate flavour that can lend itself to most cod recipes.

They are however farmed in high stocking densities so when buying any farmed fish it’s always worth asking your fish supplier if they have a buying policy to ensure they only source fish from farms with high environmental and welfare standards.

Serves 2


25 g parmesan cheese, grated
25 g plain flour + a little for dredging
2 tilapia fillets (5 or 6 oz each)
1 egg, lightly beaten
1 clove garlic, crushed
2 tablesoons of olive oil
2 tablespoons white wine
1 tablespoons capers, drained
60 ml chicken stock
juice of ½ lemon
salt and pepper to taste
1 tablespoon of butter


Dust the tilapia fillets with flour, shaking off any surplus.

Mix parmesan cheese with the 25 g of flour in a shallow pan.

Dip the fish fillets in the egg and coat in the parmesan mixture.

Heat 1 tablespoon of oil in a non-stick frying pan over a moderate heat and fry the fish until golden on both sides. Remove from the pan and keep them warm.

Add the remaining olive oil to the pan and sauté the garlic until just starting to turn brown.

Add the white wine, capers, chicken stock and lemon juice to the frying pan and season with salt and pepper. Raise the heat and reduce the liquid by half.

Remove the sauce from the heat, add the butter and stir until melted.

Place the tilapia fillets on serving dishes, pour sauce over them and serve.

Comments 1

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