Archive of BBC Food Recipes

Tilapia fish salad with orange and fennel

Prep time less than 30 mins
Cook time less than 30 mins
Serves 4
From Something for the Weekend


  1. Place the sugar and vinegar into a non-reactive pan over a medium heat. Bring to the boil and cook for 3-4 minutes, or until the mixture is syrupy.

  2. Add the orange zest and the peeled orange segments, the fennel, olive oil and olives, then remove from the heat and leave to cool.

  3. Meanwhile, season the tilapia fillets with salt and freshly ground black pepper.

  4. Heat the extra two teaspoons of oil in a frying pan over medium heat. Fry the tilapia fillets skin-side down for two minutes.

  5. Turn the fillets over and add the butter. Fry for a further minute, or until the fish is just cooked through, basting regularly.

  6. To finish the salad, place the tarragon and watercress into a bowl. Add the fennel and orange mixture and mix well.

  7. To serve, place equal portions of the salad onto each plate and top each with a tilapia fillet.


  • 75g/2¾fl oz sugar
  • 75ml/2¾fl oz white wine vinegar
  • 1 orange, zest reserved, peeled and segmented
  • 1 fennel bulb, trimmed, very finely sliced
  • 75ml/2¾fl oz olive oil, plus 2 tsp extra for frying
  • 1 tbsp pitted black olives
  • 4 x 100g/3½oz tilapia fillets
  • salt and freshly ground black pepper
  • knob of butter
  • 1 tbsp chopped fresh tarragon
  • handful watercress

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