Grilled Tilapia with Fennel Rosemary Sauce

Grilled Tilapia

Published February 1, 2013 | Written by

Published by: Healthline Exclusive

Servings: 6
Total Time: 30 min

Prep Time: 10 min | Cook Time: 20 min


This mouth watering white fish dish features a full-flavored and well-balanced rustic rosemary sauce.

Nutrition Facts
Serving size: 1 filet; 3 Tbsp. sauce
Calories per serving: 198
% Daily Value*
Total Fat 3.0g 5%
Saturated Fat 0.8g 4%
Cholesterol 83mg 28%
Sodium 304mg 13%
Total Carbohydrate 5.0g 2%
Dietary Fiber 1.0g 4%
Protein 35.0g 49%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 fennel bulb, sliced
  • 6 (6 oz.) tilapia filets
  • 1/2 tsp. salt, divided
  • 1/2 tsp. pepper, divided
  • 2 tsp. orange zest
  • 1/2 cup fresh orange juice
  • 1/2 cup white wine
  • 2 tsp. chopped fresh rosemary

Step by Step:

  1. Preheat grill to medium-high heat (350° to 400°).
  2. Grill fennel on a lightly greased grill wok 5 minutes, or until tender.
  3. Cook orange zest and next 3 ingredients in a small saucepan 5 minutes over medium heat, or until reduced to 3/4 cup. Stir in grilled fennel. Let cool slightly.
  4. Season fish evenly with salt and pepper. Place fish on a lightly greased grill rack and grill over medium-high heat (350° to 400°) 3 minutes on each side, or just until fish begins to flake with a fork.
  5. Puree fennel rosemary sauce in a blender until smooth; stir in remaining 1/4 tsp. salt and 1/4 tsp. pepper. Serve immediately with grilled fish.