Pan-Fried Tilapia with Tomatoes and Capers

Pan-Fried Tilapia with Tomatoes and Capers

Budget-friendly tilapia is topped with a savoury tomato and caper salsa.

Ingredients

  • 1/2 cup all-purpose flour
  • 1/2 tsp salt
  • 1/8 tsp black pepper
  • 4 tilapia fillets , (about 1 1/2 lb)
  • 3 tbsp unsalted butter
  • 1 tbsp olive oil
  • 2 tsp chopped garlic
  • 1 cup chopped tomatoes , (about 2 tomatoes)
  • 1 tbsp capers , drained and rinsed
  • 1/4 cup white wine , sodium-free chicken broth or water
  • 2 tbsp chopped parsley

Instructions

  • Combine flour, salt and pepper in a shallow bowl.
  • Dredge fish in flour mixture and shake off any excess.
  • Heat butter and oil in a large skillet over medium-high. Add fish in a single layer and fry for 2 to 3 min a side or until golden and just cooked through. Remove to a serving plate and keep warm.
  • Add garlic to pan and sauté for 30 sec. or until beginning to turn golden. Add tomatoes and capers and cook for 1 min or until softened. Add wine, stock or water, bring to a boil and cook for 1 min or until reduced and just saucy. Add parsley. Serve sauce spooned over fish.

Nutrition (per serving)

  • Calories
  • 331,
  • Protein
  • 36 g,
  • Carbohydrates
  • 12 g,
  • Fat
  • 15 g,
  • Fibre
  • 1 g,
  • Sodium
  • 388 mg.
MORE RECIPES LIKE THIS

The New Tuna Casserole

The New Tuna Casserole

Total 35 min

Air fryer salmon with five-spice vegetables

Total 25 min

dish of tuna cakes with green salad

Tuna cakes with tartar sauce

Total 30 min

Hearty chicken soup

Total 60 min

Seafood swap series: Crispy chipotle air fryer crab cake sliders

Seafood swap series: Crispy BLTTs with ultimate sauce

5 easy no-bake desserts for every occasion

Seafood swap series: Potato chip-crusted halibut and chips

© Copyright 2022 St. Joseph Communications.

Info

St. Joseph Communications uses cookies for personalization, to customize its online advertisements, and for other purposes. Learn more or change your cookie preferences. By continuing to use our service, you agree to our use of cookies.

LESEN SIE MEHR:

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button