QiMeal
Tilapia in Wine and Worcestershire Sauce
Tilapia in Wine and Worcestershire Sauce · ready in 22 min · 4 servings · 290 kcal per serving · easy · 6 ingredients
Tender tilapia fillets pan seared in a buttery white wine sauce with Worcestershire for deep savory flavor, finished light and aromatic with gentle spice and citrus brightness.
- Prep
- 10 min
- Cook
- 12 min
- Total
- 22 min
- Serves
- 4
- kcal
- 290
- Difficulty
- easy
Ingredients · 4 servings
- 30 gFlour
- 6 gPaprika
- 30 gOlive oil
- 28 gButter
- 120 gWhite wine
- 30 gWorcestershire sauce
Equipment
stovetop, fish spatula, measuring cups, measuring spoons, nonstick skiller, oven mitts, serving plate, shallow bowl, tongs, wooden spoon
Instructions
- Coat fish lightly
Lightly flour fish filets. · 3 min
What to look for: even dusting
- Season fillets
Season with salt, pepper, paprika. · 2 min
What to look for: evenly speckled surface
- Heat sauce base
Combine olive oil, butter, wine, worcestershire and hot sauce in non-stick skillet, heat on medium-hi. · 4 min
What to look for: butter melted and bubbling
- Cook tilapia
Add tilapia, cook approximately 4 min; turn and cook on 2nd side for additional 4 minute. · 8 min
What to look for: opaque flaky flesh
- Plate and serve
Remove and place on serving plates; serve with lemon wedges. · 2 min
What to look for: glossy sauce coating fish
Nutrition (per serving)
| kcal | 290 |
|---|---|
| Protein | 35 g |
| Carbohydrates | 8 g |
| of which sugars | 1 g |
| Fat | 14 g |
| of which saturated | 5 g |
| Fibre | 1 g |
| Sodium | 480 mg |
Nutri-ScoreB
Allergens
Contains: fish, gluten, milk
May contain: sulphites
Storage and reheating
- Fridge: up to 2 days
- Freezer: not recommended
Ingredient substitutions
Flour
- cornstarch: Creates a lighter crust
Paprika
- smoked paprika: Adds smoky depth
Olive oil
- canola oil: Neutral flavor
Butter
- ghee: Higher smoke point
White wine
- chicken broth: Less acidic
Worcestershire sauce
- soy free Worcestershire: Check label carefully
