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

Poached Tilapia in Tomato Wine Broth

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.
5 from 2 votes
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4
Calories: 191kcal

Ingredients
 

  • 1 Tablespoon olive oil
  • 2 shallots (diced)
  • 2 cloves garlic (minced)
  • 2 bay leaves
  • 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

  • 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.
  • 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.
  • Meanwhile, mix together the chopped parsley, mint, and lemon zest.
  • 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.

Equipment

Cuisinart Stainless 5-1/2-Quart Saute Pan
Course Main Dish
Cuisine American
Keyword poached tilapia, tilapia and tomatoes

Nutrition

Calories: 191kcal | Carbohydrates: 7g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 57mg | Sodium: 179mg | Potassium: 571mg | Fiber: 1g | Sugar: 3g | Vitamin A: 454IU | Vitamin C: 20mg | Calcium: 36mg | Iron: 2mg
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