Heart Healthy from WakeMed Heart Center

Pan seared Tilapia with Tuscan Olive Vinaigrette

November 7, 2015 |

Recipe courtesy of Seth Kingsbury
as seen on episode “Tilapia”, season 5


  • tilapia filet
  • chopped fresh herbs
  • salt and pepper to taste
  • sliced radicchio, soaked in water for about 30 minutes to reduce the bitterness

Score the skin side of the tilapia filet. Season the meat side of the filet with herbs and salt and pepper. Pat the skin side of the filet dry to make sure it doesn’t stick to the hot pan. Coat a hot sauté pan with olive oil, then add the fish skin side down. Cook the fish for three to four minutes depending on its thickness, turn and cook for another three to four minutes.

Toss together the soaked and drained radicchio with vinaigrette to taste and plate. Top the salad with the fish and drizzle with additional vinaigrette to taste.

For the Tuscan Olive Vinaigrette


  • 3 tablespoons diced kalamata olives
  • 1 tablespoon diced roasted red peppers
  • 1 meduim shallot
  • 1 garlic clove
  • ¼ cup red wine vinegar
  • ½ olive oil
  • chopped herbs
  • salt and pepper

Finely dice the garlic and shallots into a medium sized mixing bowl. Add the olives and roasted red peppers. Wisk in the vinegar and olive oil. Finish with herbs and salt and pepper to taste. Set aside.

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Category: Recipes

Comments (2)

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  1. Caught your program, (by chance) on NC/PBS Sat.7 Nov for first time! Brown Butter sauce- did you say CAPERS as one of the ingredients??? Lemon Juice- anything else? A bit of sugar? Don’t know what you mean/asking by “website?”

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