Pan Seared Tilapia with lemon and herb zucchini

So the Fiance’ is currently on a low carb diet which has forced me to  switch things up in the kitchen . I am one of those people who loves their rice, bread, sweet potatoes and most carbs so this has been a bit of an adjustment. Since I don’t like cooking 2 different meals I just decided to join him on the low carb ride and it has been fun. I find that my creative juices are flowing even more as I have to find alternatives. This pan seared Tilapia with lemon and herb zucchini has been a regular on our menu because of its simplicity and flavor.

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Eating a meal like this has many healthy benefits from the fish, zucchini and tomatoes. If you are not a big fish fan you can serve the zucchini with any meat from chicken to steak. I loved having it my with Moroccan spiced lamb shanks recipe

5 Health Benefits of eating Fish 

  1. Seafood is a good source of protein
  2. Seafood is low in fat: If you are on a low-fat diet, fish is a great option.
  3. Seafood is low in cholesterol: Eating seafood 2 to 3 times a week will significantly lower blood cholesterol and risk of heart disease.
  4. Seafood is high in omega 3 fatty acids: Omega 3 fatty acids are an essential nutrient and assist with many body functions. Since the body cannot make them, eating more seafood is a great way to get these into your body.
  5. Seafood is high in vitamins and minerals: These include iodine, zinc, phosphorus, potassium, vitamin B and many more.

Please note that these points are from my own research. Please consult with  your doctor or licensed dietician if you are seeking professional advice and treatment.

Things you may need:

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Print Recipe
Pan Seared Tilapia with lemon and herb zucchini Pasta
Pan seared Tilapia with herbed zucchini
Course Main Dish
Cuisine Meditterranean
Prep Time 30 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Lemon and Herb zucchini
  • 4 medium zucchini
  • 2 small Scallions sliced
  • 1 large medium lemon juiced and zested
  • 1 handful Fresh parsley chopped
  • 1/4 cup Extra virgin olive oil
  • 1 tbsp Butter
  • salt and freshly ground pepper to taste
Pan seared Tilapia
  • 4 filets Tilapia or any white fish
  • 2 tsp dried dill 4 tsp if using fresh
  • 2 tsp seafood seasoning or spice of choice I used the whole food brand
  • 1 cup cherry tomatoes halved
  • 1 tsp dried oregano
  • salt and freshly ground pepper to taste
Course Main Dish
Cuisine Meditterranean
Prep Time 30 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Lemon and Herb zucchini
  • 4 medium zucchini
  • 2 small Scallions sliced
  • 1 large medium lemon juiced and zested
  • 1 handful Fresh parsley chopped
  • 1/4 cup Extra virgin olive oil
  • 1 tbsp Butter
  • salt and freshly ground pepper to taste
Pan seared Tilapia
  • 4 filets Tilapia or any white fish
  • 2 tsp dried dill 4 tsp if using fresh
  • 2 tsp seafood seasoning or spice of choice I used the whole food brand
  • 1 cup cherry tomatoes halved
  • 1 tsp dried oregano
  • salt and freshly ground pepper to taste
Pan seared Tilapia with herbed zucchini
Instructions
  1. Preheat a large wok or pan on medium high. Add butter, 1 tbsp olive oil and throw in zucchini
  2. After 5 minutes add garlic and lemon zest and sauté zucchini for another 2 minutes till soft but aldente. Add salt and pepper to taste.
  3. Remove from heat and add green onions, parsley and squeeze about a tsp of fresh lemon juice.
  4. Season the fish filet with dill and seafood seasoning.
  5. Heat a large lan pan, add olive oil and cook each side for about 3 minutes each till golden brown and cooked. Remove from pan and set aside.
  6. Toss the cherry tomatoes with oregano in the pan where fish was cooking and cook for 30 seconds.
  7. Start plating with the zucchini ribbons first , place a filet of fish over the zucchini and top with the sautéed tomatoes.
  8. Pan seared Tilapia with herbed zucchini

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