Tilapia Recipe

Grilled Tilapia Fillets with Plump Prawns and Seafood Sauce

• 4 Tilapia Fillets of about 6ozs./150g. each.
• 12 good sized prawns/shrimp - raw in their shells.

• 1 Small onion - finely chopped.
• 1 Clove of garlic bashed and chopped.
• 1/2 a red bell pepper - diced.
• 1 Medium courgette/zucchini - small dice.
• 1 flaked red chilli.
• A 125 ml glass of white wine.
• 1/2 tsp. dried Herbes de Provence.
• 1 tbs. extra virgin olive oil.
• Salt and freshly ground black pepper.

1. OK - first shell the prawns and set them aside with the fish fillets - season lightly with salt and black pepper.
2. Now - in a Large Non Stick Fry Pan saute the prawn heads and shells over medium heat, in a little of the olive oil, making sure you crush them to get out all the juices.
3. Add the wine and a little salt.
4. Let the liquid reduce down a little.
5. Put this stock through a seive to remove the prawn bits, and keep to one side.
6. Right - you can then fry the onion and red pepper in the olive oil until browning nicely.
7. Add the courgette/zucchini and cook for five minutes.
8. Lower the heat - add the garlic and chilli and cook for a further two minutes.
9. Add the herbs and the seived prawn shell stock and reduce to a sticky consistency.
10. Cook the fish fillets and prawns on a hot griddle or non stick fry pan giving them plenty of colour.
11. Now - assemble: spoon the thick, sticky sauce onto four warm dinner plates, the fish fillets on top and the prawns for crowning glory.

Mediterranean Tilapia Delight

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