Pan Braised Tilapia with Lemon and Rosemary
6 tilapia fi llets, each 5 oz
Salt to taste
1 teaspoon red chili powder
Juice of 1 lime
3 teaspoons vegetable oil
2 red onions, thinly sliced
4 cloves garlic, minced
2 tablespoons ginger, minced
2 green chilies, minced
1 ½ cup vegetable stock
3 tablespoons malt vinegar
2 teaspoons grated lemon zest
1 sprig of rosemary
Toss and season the tilapia fillets on both sides with salt, red
chili powder, and lime juice.
In a large, non stick frying pan heat 2 teaspoons of oil over
medium high heat. Add the fish to the pan and sear on both
sides until lightly browned, about 2 minutes on each side.
Transfer to a plate and keep warm.
Add the remaining oil to the pan and add the onions, garlic,
ginger, and green chili and sauté for 1 minute.
Stir in stock, vinegar, lemon zest and rosemary. Return the
swordfish to the pan. Cover and simmer until the fish is
opaque throughout. Test with the tip of the knife, 3 to 4
Transfer the swordfish steaks to a serving platter. Spoon
some sauce over each of the sword fish steak.