Tilapia with pinot noir sauce on a round white plate next to a fork and a glass of red wine on a white surface
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Tilapia with Pinot Noir Sauce

Tilapia with Pinot Noir Sauce is an easy tilapia dinner that packs a lot of flavor. Top fried tilapia with a pinot noir sauce for a 20-minute meal.
Course Main Dish
Cuisine American
Keyword fish, tilapia, wine
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 307kcal
Author Stephanie Lynch

Equipment

Ingredients

  • 1/2 cup whole wheat flour
  • 1 pound tilapia
  • salt & pepper
  • 4 tbsp oil
  • 1/2 cup pinot noir
  • parsley to garnish

Instructions

  • Combine flour, salt, and pepper on a plate and coat fish
  • Warm oil in large skillet over medium heat
  • Add fish and cook for about 3-5 minutes or until browned on the bottom
  • Flip and cook the other side, continuing to flip as needed until cooked through
  • Remove fish from heat and cover
  • Add the wine to the pan and increase heat to high
  • Cook until the wine is reduced by half, about 3-4 minutes
  • Serve sauce over warm fish and garnish with parsley

Nutrition

Calories: 307kcal | Carbohydrates: 11g | Protein: 24g | Fat: 16g | Saturated Fat: 1g | Cholesterol: 56mg | Sodium: 59mg | Potassium: 396mg | Fiber: 1g | Calcium: 16mg | Iron: 1.2mg