Pan Poached Tilapia with White Wine Sauce

Pan Poached Tilapia with White Wine Sauce
  • 4 servings
  • 0:05 Preparation
  • 0:25 Cooking
  • 0:30 Total Time


Add all
  • 1 Tbsp.
    (15 mL)


  • 2

    cloves garlic, chopped

  • 1 lb
    (454 g)

    fresh or thawed tilapia fillets, in serving size pieces

  • 1/3 cup
    (80 mL)

    dry white wine

  • 1/2 cups
    (125 mL)

    ready to use 25% less sodium chicken broth

  • 1/2 cup
    (125 mL)

    whole milk (3.25%)

  • 1 Tbsp.
    (15 mL)


  • 1/3 cup
    (80 mL)

    chopped fresh parsley

  • 1/2 pinch

    freshly ground black pepper

  • 4

    lemon wedges


Heat margarine in medium non-stick skillet at medium. Add garlic and cook for 2 minutes, stirring often. Add fish then wine and cook for 2 minutes. Turn fish over gently. Add broth and heat to a boil. Reduce heat to medium-low.

Poach fish at a simmer until it is opaque and flakes when tested with a fork - about 6 minutes, depending on thickness. Remove fish to serving platter. Cover to keep warm.

Boil poaching liquid to reduce volume - about 5 minutes. Reduce heat to simmer. Combine milk with cornstarch and gradually add to liquid in skillet, stirring constantly; let thicken into a creamy sauce - about 3 minutes, stirring often. Stir in parsley and pepper. Serve immediately over fish, with lemon wedges.

Source: Campbell