Gluten-Free Lemon Herb Tilapia

Ingredients

• 1.5 lbs tilapia fillets 1.5 lbs tilapia fillets
• 2 tbsp olive oil 2 tbsp olive oil
• 3 cloves garlic, minced 3 cloves garlic, minced
• 1 cup GF chicken or vegetable stock 1 cup GF chicken or vegetable stock
• 2 tbsp GF tamari or coconut aminos 2 tbsp GF tamari or coconut aminos
• 1 tbsp fresh lemon juice 1 tbsp fresh lemon juice
• 1 tbsp fresh parsley, chopped 1 tbsp fresh parsley, chopped
• 1 tsp fresh dill, chopped 1 tsp fresh dill, chopped
• 1 tsp cornstarch or arrowroot starch 1 tsp cornstarch or arrowroot starch
• 1 tsp salt 1 tsp salt
• 0.5 tsp black pepper 0.5 tsp black pepper

Instructions

1. 1

   Pat the tilapia fillets completely dry with paper towels, then season them evenly on both sides with salt and black pepper. This ensures a better sear and enhances the fish's natural flavor. Allow the seasoned fillets to rest for about 5 minutes while you prepare the other ingredients.

2. 2

   Heat the olive oil in a large, oven-safe skillet over medium-high heat until it shimmers. Carefully place the seasoned tilapia fillets into the hot skillet, ensuring not to overcrowd the pan; cook in batches if necessary. Sear the fillets for approximately 3-4 minutes per side, until they develop a beautiful golden-brown crust and are cooked about halfway through.

3. 3

   Reduce the skillet heat to medium-low. Add the minced garlic to the skillet and sauté for about 30-60 seconds until fragrant, being careful not to burn it. Pour in the GF chicken or vegetable stock and the GF tamari or coconut aminos, scraping up any browned bits from the bottom of the pan to incorporate them into the sauce.

4. 4

   In a small bowl, whisk together the cornstarch or arrowroot starch with 2 tablespoons of cold water until smooth, creating a slurry. Gradually whisk this slurry into the simmering liquid in the skillet. Continue to simmer and stir gently for about 5-7 minutes, or until the sauce has thickened to a glossy consistency, coating the back of a spoon.

5. 5

   Stir in the fresh lemon juice, chopped parsley, and chopped dill into the thickened sauce. Return the seared tilapia fillets to the skillet, nestling them into the sauce. Spoon some of the sauce over the fish and let it simmer gently for another 5-10 minutes, or until the tilapia is completely cooked through and flakes easily with a fork. The total cooking time for the fish should be around 15-20 minutes, depending on thickness.

6. 6

   Serve the lemon herb tilapia immediately, spooning the fragrant sauce generously over each fillet. This dish pairs wonderfully with steamed rice, quinoa, or your favorite gluten-free pasta. The total cooking time, including searing and sauce reduction, should be approximately 60 minutes.

Nutrition (per serving)

Tips & Notes

• If substituting olive oil for butter, use about 3/4 the amount (olive oil is 100% fat, butter is ~80%).
• Zest the lemon before juicing — it's nearly impossible to zest after the lemon is squeezed.
• Roasted garlic (400°F, 30–40 min in foil) gives a sweet, mellow flavor ideal for soups and sauces.