Ingredients:

  • 4 Tilapia fillets (approx. 5-6 oz / 140-170g each), skinless
  • 1 tbsp (15 ml) extra virgin olive oil (for searing)
  • 1 tbsp (15 g) all-purpose flour or rice flour (optional, for crispness)
  • ½ tsp (2.5 g) sweet paprika
  • ½ tsp (2.5 g) sea salt, plus extra for seasoning
  • ¼ tsp (1.25 g) freshly ground black pepper
  • 2 tbsp (30 ml) extra virgin olive oil
  • 4 cloves garlic, thinly sliced
  • 1 pint (approx. 300 g) cherry or grape tomatoes
  • ¼ cup (60 ml) dry white wine OR low-sodium chicken stock
  • 1 tbsp (15 ml) lemon juice, freshly squeezed
  • ½ tsp (2.5 ml) balsamic vinegar (optional, for depth)
  • ½ tsp (2.5 g) sea salt
  • ¼ tsp (1.25 g) freshly ground black pepper
  • ½ cup (approx. 12 g) fresh basil leaves, roughly chopped or torn (plus extra for garnish)

Instructions:

  1. Prepare the Fish: Pat the tilapia fillets thoroughly dry using paper towels. This is crucial for a crisp sear.
  2. Seasoning Dredge: On a shallow plate, combine the flour (if using), paprika, salt, and pepper. Lightly dredge the dry side (presentation side) of each fillet in the mixture, shaking off any excess.
  3. Heat the Pan: Place the 1 tbsp of olive oil in the skillet and heat over medium-high heat until shimmering.
  4. Sear the Tilapia: Carefully place the fish fillets, seasoned-side down, in the hot oil. Sear for 3–4 minutes without moving them, until a deep golden-brown crust forms.
  5. Flip and Cook (Partially): Flip the fillets and cook for another 1–2 minutes. The fish should be about 75% cooked through.
  6. Remove Fish: Transfer the partially cooked tilapia to a clean plate and set aside. Turn the heat down slightly to medium.
  7. Sauté Aromatics: Add the remaining 2 tbsp of olive oil to the same pan. Add the sliced garlic and sauté for 30–60 seconds, until fragrant. Do not let the garlic brown or burn.
  8. Add Tomatoes: Pour in the cherry tomatoes, salt, and pepper. Cook for 4–6 minutes, stirring occasionally, until the tomatoes begin to soften and 'burst' (some gentle smashing with the back of a spoon helps this process).
  9. Deglaze: Pour in the white wine (or stock). Bring to a simmer, scraping up any delicious brown bits (the fond) from the bottom of the pan. Reduce the liquid by about half (1–2 minutes).
  10. Finish the Sauce: Stir in the lemon juice and balsamic vinegar (if using). Taste and adjust seasoning if necessary.
  11. Return the Fish: Gently place the seared tilapia fillets back into the sauce. Spoon the tomato mixture over the top of the fish.
  12. Final Warm-Through: Cover the pan loosely or reduce the heat to low, and cook for 2–3 minutes, until the fish is flaky and cooked completely through (it should reach an internal temperature of 145°F/63°C).
  13. Garnish and Serve: Remove the pan from the heat. Stir the chopped fresh basil into the sauce. Serve immediately, ensuring each plate gets plenty of the bursting tomato and basil sauce.