Pan-Seared Tilapia with Warm Tomato & White Bean Braise
Ingredients
- 4 fillets (6 oz each)tilapia fillets (skin-on or skinless)
- 3 tablespoonextra virgin olive oil
- 1 mediumyellow onion
- 3 clovesgarlic
- 1 can (14 oz)canned diced tomatoes
- 1 can (15 oz)canned cannellini beans
- ½ cupvegetable broth
- 3 sprigsfresh thyme
- ·sea salt
- ·black pepper
- ¼ teaspoonred pepper flakes (optional)
Prep
- 01
Dice 1 medium yellow onion.
- 02
Mince 3 cloves garlic.
- 03
Drain and rinse 1 can (15 oz) cannellini beans.
- 04
Strip leaves from 3 sprigs fresh thyme (discard stems), or measure 1 teaspoon dried thyme.
Method
- 01
Heat 2 tablespoons olive oil in a large skillet over medium. Add the braise base and simmer uncovered for 8–10 minutes, stirring occasionally, until the tomatoes break down slightly and the beans are warmed through. Season with salt, pepper, and red pepper flakes to taste. Taste and adjust seasoning.
- 02
While the braise cooks, pat the tilapia fillets dry with paper towels and season both sides generously with salt and pepper.
- 03
In a separate nonstick or cast-iron skillet, heat the remaining 1 tablespoon olive oil over medium-high until shimmering. Lay the tilapia fillets skin-side up (if skin-on) and cook for 4–5 minutes without moving, until the underside is opaque and just beginning to flake.
- 04
Gently flip and cook the other side for 2–3 minutes more, until just cooked through and flaking easily with a fork. Do not overcook.
- 05
Divide the warm braise between bowls. Top each with a tilapia fillet and serve immediately, drizzling with any pan juices from the fish skillet.
Spice Tips
For warmth, add a pinch of smoked paprika (¼ teaspoon) to the braise. For a peppery kick, increase the red pepper flakes to ½ teaspoon or add a few grinds of fresh black pepper at the end. A squeeze of fresh lemon juice brightens the finish.
The braise can be made up to 4 hours ahead; reheat gently before searing the fish. Swap cannellini beans for chickpeas or white beans if you prefer. Serve with crusty bread to soak up the tomato sauce, or over rice or polenta for extra heartiness.