Go Back
–+ servings
Pan fried tilapia bathed in pesto cream sauce

Pan-Fried Tilapia Bathed in Creamy Pesto Bliss

Pan fried tilapia bathed in pesto cream sauce offers a delightful high-protein, low-calorie meal perfect for busy weeknights.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Pan-Fried Tilapia Ingredients
  • 2 tablespoons Olive Oil Can be swapped with canola oil if needed.
  • 4 fillets Sea Cuisine Smart Indulgence Roasted Garlic and Herb Tilapia No thawing required. Any other frozen tilapia fillets can work if seasoned.
Pesto Cream Sauce Ingredients
  • 1/2 cup Heavy Cream Evaporated milk with cornstarch can be used for a lighter version.
  • 1/4 cup Pesto Store-bought or homemade.
  • 1/2 cup Low Sodium Chicken Broth
  • 1 tablespoon Cornstarch Used to thicken the sauce.
  • 1 tablespoon Lemon Juice Fresh preferred, but bottled works.

Equipment

  • nonstick skillet

Method
 

Cooking Instructions
  1. Heat 2 tablespoons of olive oil in a nonstick skillet over medium-high heat for about 2 minutes until shimmering.
  2. Carefully place the frozen tilapia fillets into the hot skillet and cook for 10-11 minutes, flipping halfway through.
  3. Lower the heat to medium, add ½ cup of heavy cream and ¼ cup of basil pesto to the skillet.
  4. In a separate bowl, combine ½ cup of low sodium chicken broth with 1 tablespoon of cornstarch and mix well before pouring into the skillet.
  5. Simmer the sauce for about 3-5 minutes, stirring frequently until thickened.
  6. Return the tilapia to the skillet and spoon the creamy pesto sauce over the fillets. Serve with your favorite starch.

Nutrition

Serving: 1filletCalories: 290kcalCarbohydrates: 5gProtein: 21gFat: 18gSaturated Fat: 10gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 350mgPotassium: 600mgSugar: 3gVitamin A: 500IUVitamin C: 2mgCalcium: 80mgIron: 1.5mg

Notes

Cook from frozen for best results. Confirm doneness with a thermometer reaching 145°F. Adjust sauce thickness with chicken broth if needed.

Tried this recipe?

Let us know how it was!