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Tilapia with Balsamic Butter Sauce, Thyme Mashed Potatoes, and Sugar Snap Peas

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 17 Jan 2026

Meets Patient’s editorial guidelines

This elegant tilapia with balsamic butter sauce is a fantastic choice for those seeking a high-protein meal that does not compromise on flavour. The delicate white fish provides a light, flaky base that pairs beautifully with the richness of a glossy balsamic reduction. Combined with fragrant thyme mashed potatoes and the vibrant crunch of sugar snap peas, this dish offers a balanced variety of textures and sophisticated, savoury notes.

Ideal for a nutritious mid-week dinner or an effortless weekend treat, this recipe focuses on fresh, simple ingredients elevated by classic techniques. The potatoes can be prepared in advance and quickly rewarmed, making the final assembly straightforward. Serving this homemade meal provides a restaurant-quality experience at home while maintaining a focus on healthy, protein-rich eating.

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Ingredients for Tilapia with Balsamic Butter Sauce, Thyme Mashed Potatoes, and Sugar Snap Peas

  • 1.4kg russet or Yukon Gold potatoes, peeled, quartered

  • 70ml butter, room temperature

  • 90ml (or more) warm whipping cream

  • 1 1/2 tablespoons minced fresh thyme

  • 60ml balsamic vinegar

  • 1 garlic clove, minced

  • 400g sugar snap peas, strings removed

  • 2 tablespoons olive oil

  • 6 4- to 140g tilapia fillets

  • 80g (1 stick) plus 1 tablespoon chilled unsalted butter, cut into 1/2-inch cubes

How to make Tilapia with Balsamic Butter Sauce, Thyme Mashed Potatoes, and Sugar Snap Peas

Boil potatoes until tender, about 20 minutes. Drain; return to pot. Add butter, 6 tablespoons cream, and thyme; mash. Season with salt and pepper. Do ahead Can be made 2 hours ahead. Let stand at room temperature. Rewarm over medium heat, stirring often and adding more cream by tablespoonfuls if dry.

Simmer vinegar and garlic in small saucepan over medium heat until reduced to thick syrup, about 5 minutes. Set aside.

Cook snap peas in boiling salted water until crisp-tender, about 1 minute. Drain. Return to same pan; set aside.

Heat 1 tablespoon oil in each of 2 large skillets over high heat. Sprinkle fish with salt and pepper. Sauté fish until golden, about 2 minutes per side.

Rewarm balsamic syrup over medium-low heat. Whisk in 110g butter 1 piece at a time. Add remaining 1 tablespoon butter to peas; stir over medium heat until warmed. Season with salt and pepper.

Divide potatoes, tilapia, and peas among plates; drizzle with sauce.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 17 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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