Asparagus Pistachio Stuffed Tilapia With a White Wine Sauce Recipe

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Asparagus Pistachio Stuffed Tilapia With a White Wine Sauce
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  1. Fish - First thing I do is remove the fish to the counter top to get to room temp and take the chill off. You don't want to cook with cold fish.
  2. Stuffing - In a small pan, pie plate or bowl add the milk and then slices of bread and soak for just a minute. Squeeze the bread dry and add the crumbs to a small bowl. Then add the shallot, oregano, thyme, garlic, pistachios and mix well until well combined.
  3. Asparagus - I simply blanch them in the microwave. On a paper plate lined with a paper towel, add the asparagus and then top with a wet paper towel, cook 1 minute until slightly tender. You can use whatever method you want to blanch or precook the asparagus. Cooking in a small sauce pan with a little water over medium high heat for just 4-5 minutes works well too. Once tender, remove and just let cool.
  4. Fish - Season one side of the fillet with salt and pepper, then spread the honey mustard. Top each fillet with some of the stuffing mix, end to end. Add several of the asparagus pieces to one end of the fillet and fold the the fish fillet in half. Now I secure with a simple toothpick. Make sure to season the top and bottom well with salt and pepper. DONE - time to saute.
  5. Saute - In a medium sauce pan (no non-stick) melt the butter on medium high heat. Add the fish and saute until golden brown on one side (3-4 minutes), flip and transfer to a 350 oven for 8-12 minutes until fish is flaky and golden brown. Remove from the oven and pan and transfer to a plate and cover with foil to let rest as you make the sauce.
  6. Sauce - In the same pan with the butter and juices from the fish, transfer to the stove and heat to medium. Add the scallions and wine to deglaze and cook just a minute. Check for any seasoning. Add the remaining 1 tablespoon of butter, lemon juice and parsley.
  7. Serve - I like to serve each fillet half on a top of orzo and then top with the sauce. A crisp salad and you are done. I would add a slice of fresh lemon, but that is up to you. ENJOY!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 345.35 Kcal (1446 kJ)
Calories from fat 158.23 Kcal
% Daily Value*
Total Fat 17.58g 27%
Cholesterol 64.97mg 22%
Sodium 160.82mg 7%
Potassium 724.9mg 15%
Total Carbs 20.17g 7%
Sugars 8.08g 32%
Dietary Fiber 4.65g 19%
Protein 22.88g 46%
Vitamin C 10.4mg 17%
Vitamin A 0.1mg 4%
Iron 3.9mg 21%
Calcium 180mg 18%
Amount Per 100 g
Calories 114.95 Kcal (481 kJ)
Calories from fat 52.67 Kcal
% Daily Value*
Total Fat 5.85g 27%
Cholesterol 21.63mg 22%
Sodium 53.53mg 7%
Potassium 241.28mg 15%
Total Carbs 6.71g 7%
Sugars 2.69g 32%
Dietary Fiber 1.55g 19%
Protein 7.62g 46%
Vitamin C 3.4mg 17%
Iron 1.3mg 21%
Calcium 59.9mg 18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.6
  • 8

Good Points

  • saturated fat free,
  • low sodium

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