Easy Poached Tilapia with Tomato Wine Broth

Name: Poached Tilapia in Tomato Wine Broth
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 1 Tablespoon olive oil; 2 shallots, diced; 2 cloves garlic, minced; 2 bay leaves; About 15-20 cherry tomatoes; 1/2 cup dry white wine; 1/2 cup chicken broth; 2-4 tilapia fillets; Kosher salt and pepper; Juice of half a lemon; 1 Tablespoons chopped curly parsley; 1 Tablespoons chopped spearmint; 1 Tablespoon lemon zest

ByCourtney June 21, 2023June 22, 2023

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This Easy Poached Tilapia is made in less than 30 minutes. Super tender and flaky fish is paired with a rich, savory burst tomato broth and fresh herbs for the perfect summer meal.

Table of Contents

Poaching Tilapia: A Foolproof Dinner Idea!

Tilapia filet poached in tomato broth with fresh parsley and mint.

I have a confession to make. Despite the Mr. and I’s deep love for seafood (as evidenced by our choice in vacation spots), I rarely make it at home.

The truth is, I’ve always been a bit intimidated by seafood. It seemed finicky, difficult to prepare, and overly complicated. But after the raging success of the Margarita Shrimp, I realized I’ve been missing out on one of the easiest, most flavorful, and healthiest meal options available to us.

So we’re diving into the world of fish, shrimp, mussels, and all their other water dwelling cousins with gusto. So far we’ve learned that cooking seafood in foil is a fabulous way to ensure it turns out tender and juicy, whether it’s Grilled Tilapia in foil or Grilled Salmon with Mango Salsa.

Now, we’re adding poaching to the list of foolproof ways to cook an amazing fish dinner.

Here’s Why You’ll Love Poached Tilapia

So easy– This is one of the easiest and quickest dinners you’ll prepare all summer, I promise.
Made in a single skillet– No need to dirty multiple dishes! This comes together in one pan!
It. Tastes. So. Good.– Always the most important thing on the list, this tilapia just tastes fantastic! It’s super savory, but still nice and light, and the lemon zest and herbs give it such a fresh, summery finish!

Poached tilapia on a white plate, topped with parsley mint sauce.

Ingredients Needed

This recipe starts with the broth, and boy, is this broth something! You’ll need shallots, garlic and olive oil, plus a whole bunch of cherry tomatoes. We make this recipe a lot when our cherry tomatoes are overflowing in the garden, but you can pick up any variety of red or multicolor cherry tomatoes at the store.

To the caramelized shallots and tomatoes, you’ll add a dry white wine, a little chicken broth, and a final squeeze of lemon juice.

You’ll also need fresh or frozen tilapia fillets. Just keep in mind the frozen tilapia will take 5-10 minutes longer to poach.

Finally, finish the dish with fresh parsley, mint, and lemon zest.

How to Poach Tilapia

Make the tomato wine poaching broth. In a large skillet, heat the olive oil over medium heat. Add the shallots and garlic and cook until shallots are starting to brown, 2-3 minutes. Sprinkle with salt. Add the bay leaves and tomatoes, cover the pan, and reduce heat to medium low. Cook until tomatoes burst, about 10 minutes, shaking the pan every few minutes to keep the onions from burning.
Uncover the pan and stir in the wine and broth, deglazing any browned bits from the bottom of the pan. Allow to simmer for 1-2 minutes.
Add the fish. Lay the tilapia fillets on top of the sauce, squeeze the lemon juice over them, then sprinkle evenly with salt and pepper. Cover the pan and poach until the fish is cooked through, 7-9 minutes.
Make the herb topping. Meanwhile, mix together the chopped parsley, mint, and lemon zest.
Serve. Plate each fillet with a good amount of tomatoes and sauce then top with the parsley mixture.

Poached tilapia on top of a tomato wine broth on a white plate.

What to Serve with Poached Tilapia

This tilapia pairs beautifully with Skillet Green Beans, Air Fryer Asparagus, and Sauteed Spinach and Onions.

The tomato wine broth is excellent served over pasta as well. Choose a long, thin pasta like linguine or spaghetti for the ultimate slurping.

Finish the meal with some crusty French bread for dipping!

FAQS

What does poaching in cooking mean?

Poaching is a way of cooking food partially submerged in liquid. It’s a very gentle cooking method that’s great for delicate foods, like white fish.

Generally, poaching involves simmering a liquid like broth, wine, or milk then adding the food and cooking, covered, so both the liquid and the steam cooks the food.

Can you use a different kind of fish?

Absolutely. Any kind of white fish will do very well with this method. Try substituting the tilapia for cod, snapper, or mahi mahi.

Is tilapia a healthy fish to eat?

Yes, like most kinds of fish, poached tilapia is a great source of protein and includes important vitamins and minerals like choline, niacin, vitamin B12, and selenium. It’s also a great source of Omega-3s!

Is there a substitute for wine?

If you prefer not to use the wine, substitute chicken broth with a splash of white wine vinegar.

Tilapia poached in a tomato and white wine broth, served with fresh basil and mint.

More Seafood Recipes to Try

If you prefer your seafood in sandwich form, try these Air Fryer Cod Sandwiches or our Chipotle Shrimp Sandwiches.

For quick dinners, we also love these Steak and Scallops, Honey Soy Salmon, Honey Garlic Shrimp Packets, and Sheet Pan Shrimp Tacos.

Poached Tilapia in Tomato Wine Broth

Yield: 4

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

This easy Poached Tilapia is cooked in a savory caramelized shallot, tomato, and wine broth then topped with fresh mint and parsley for a light, bold summer meal.

Ingredients

1 Tablespoon olive oil
2 shallots, diced
2 cloves garlic, minced
2 bay leaves
About 15-20 cherry tomatoes
1/2 cup dry white wine
1/2 cup chicken broth
2-4 tilapia fillets
Kosher salt and pepper
Juice of half a lemon
1 Tablespoons chopped curly parsley
1 Tablespoons chopped spearmint
1 Tablespoon lemon zest

Instructions

Make the tomato wine poaching broth. In a large skillet, heat the olive oil over medium low heat. Add the shallots and garlic and cook until shallots are starting to brown, 2-3 minutes. Sprinkle with salt. Add the bay leaves and tomatoes, cover the pan, and reduce heat to medium low. Cook until tomatoes burst, about 10 minutes, shaking the pan every few minutes to keep the onions from burning.
Uncover the pan and stir in the wine and broth, deglazing any browned bits from the bottom of the pan. Allow to simmer for 1-2 minutes.
Add the fish. Sprinkle both sides of the fish with Kosher salt and pepper. Lay the tilapia fillets on top of the sauce, squeeze the lemon juice over them, then sprinkle evenly with salt and pepper. Cover the pan and poach until the fish is cooked through and flakes easily, 7-9 minutes.
Make the herb topping. Meanwhile, mix together the chopped parsley, mint, and lemon zest.
Serve. Plate each fillet with a good amount of tomatoes and sauce then top with the parsley mixture.

Notes

If poaching frozen tilapia, add 5-10 minutes to the cooking time.

Cod or other white fish can be substituted for the tilapia.

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Cuisinart Stainless 5-1/2-Quart Saute Pan

Nutrition Information:

Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 459Total Fat: 11gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 130mgSodium: 442mgCarbohydrates: 24gFiber: 3gSugar: 16gProtein: 62g

Please note nutritional information for my recipes is calculated by a third party service and provided as a courtesy to my readers. For the most accurate calculation, I always recommend running the numbers yourself with the specific products you use.