TILAPIA WITH LEMON CAPER SAUCE
My husband and I are always trying to increase the amount of fish in our diet. This recipe is fast, easy and enjoyable, even for non-fish lovers. -Catherine Jensen, Blytheville, Arkansas
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle tilapia with salt and pepper. Dust lightly with flour., In a large skillet, heat oil over medium heat. Add tilapia; cook until lightly browned and fish just begins to flake easily with a fork, 3-5 minutes per side. Remove from pan; keep warm., Add broth, lemon juice, butter and capers to same skillet; cook and stir until mixture is reduced by half, about 5 minutes. Spoon over tilapia. If desired, serve with pasta and lemon wedges.
Nutrition Facts : Calories 207 calories, Fat 8g fat (3g saturated fat), Cholesterol 90mg cholesterol, Sodium 500mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges
TILAPIA WITH LEMON AND CAPERS
From the South Florida Sun-Times, Thursday, September 22, 2005 This is a very light and easy recipe to make that we have really enjoyed time and time again. Depending on the size of the lemon it can become a bit too much lemon for ones taste so adjust accordingly.
Provided by jdrichardson
Categories Tilapia
Time 25m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Peel the lemon removing the inner white membrane, cut into segments and reserve juice.
- Place enough flour in a zip bag to coat the fillets and season the flour with salt and pepper.
- Dip the fillets into the milk and into the flour mixture and shake to coat.
- Remove and shake off any excess flour and repeat with other fillet.
- Heat enough oil to coat the bottom of a skillet and place fillets in oil.
- Brown the fillets on both sides turning only once until the fillets flake easily.
- Remove from skillet to warm serving plates.
- Drain excess oil from pan, wipe out skillet and add in the butter.
- Once melted and slightly browned, add in the lemon with juices, capers and parsley.
- Warm through and spoon over fillets.
- Serve immediately with some steamed vegetables and a mixed green salad.
- A very nice light and healthy dinner for 2.
Nutrition Facts : Calories 478.1, Fat 30, SaturatedFat 10.2, Cholesterol 135.9, Sodium 497.3, Carbohydrate 12.5, Fiber 2.9, Sugar 6.4, Protein 45
TILAPIA W/ LEMON CAPER SAUCE
Mmmm!!! Another recipe from our local grocer. Quick, cheap, and easy! Really good with wild rice and steamed veggies.
Provided by piranhabriana
Categories Tilapia
Time 30m
Yield 6 serving(s)
Number Of Ingredients 8
Steps:
- In a large skillet over medium heat pan sauté fish fillets in butter.
- Remove fish and keep warm.
- In the same skillet add shallots and 1 tsp of seasoned flour. Sauté for 5 minutes.
- Add lemon juice and wine. Simmer till sauce is slightly thickened.
- Add capers to sauce and spoon sauce over cooked fish.
Nutrition Facts : Calories 230.8, Fat 8.1, SaturatedFat 4.4, Cholesterol 77.8, Sodium 287.3, Carbohydrate 10, Fiber 0.5, Sugar 0.5, Protein 26.5
GRILLED TILAPIA WITH LEMON BUTTER, CAPERS AND ORZO
Steps:
- Combine the lemon zest, juice, wine and shallot in a small saucepan over high heat and cook until reduced by half. Remove from the heat and let cool. Whisk together the cream, butter and wine mixture in a small bowl and season with salt and pepper. Cover and refrigerate for 30 minutes. The lemon butter can be made 1 day in advance and refrigerated. Bring to room temperature before serving.
- Heat the grill to high.
- Brush the fish on both sides with the oil and season with salt and pepper. Grill the fish for 3 to 4 minutes per side or until lightly golden brown and slightly charred. Toss the orzo with a few tablespoons of the lemon butter and 2 tablespoons of the parsley and season with salt and pepper. Transfer the orzo to a platter. Remove from the grill and immediately place the fillets on the orzo and top each fillet with some of the lemon butter and capers. Garnish with the remaining parsley.
PAN SEARED TILAPIA WITH LEMON CAPER SAUCE
Healthy fresh flavors for a quick and delicious meal.
Provided by Laurie McNamara
Categories Mains & Entrees
Time 30m
Number Of Ingredients 13
Steps:
- Season both sides of the fish with kosher salt and black pepper.
- Preheat a large non-stick skillet over medium heat. Melt two tablespoons of butter and two tablespoons of olive oil.
- Work in batches of two and carefully place the tilapia into the hot pan. Cook the tilapia for 4 minutes before flipping and cooking for an additional 2 to 3 minutes. Remove and repeat with the second batch. Keep the tilapia warm by covering loosely with foil.
- Add the minced shallots and garlic to the same pan and cook for two to three minutes or until fragrant and soft. Add in the wine and lemon juice, bring to a boil over medium-high heat until it thickens, about 3 to 4 minutes. Stir in the capers, parsley and lemon zest, then taste and season with more salt and pepper if desired.
- Place the fish back into the skillet and spoon sauce over top before serving with a few slices of fresh lemon and a light drizzle of olive oil.
Nutrition Facts : ServingSize 1 g, Calories 333 kcal, Carbohydrate 7 g, Protein 35 g, Fat 16 g, SaturatedFat 6 g, Cholesterol 100 mg, Sodium 150 mg, Fiber 1 g, Sugar 2 g, TransFat 1 g, UnsaturatedFat 9 g
LEMON GARLIC TILAPIA
Steps:
- Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
- Rinse tilapia fillets under cool water, and pat dry with paper towels.
- Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
- Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.
Nutrition Facts : Calories 142.3 calories, Carbohydrate 1.4 g, Cholesterol 49.1 mg, Fat 4.4 g, Fiber 0.2 g, Protein 23.1 g, SaturatedFat 2.1 g, Sodium 93 mg, Sugar 0.3 g
BAKED TILAPIA
I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.
Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.
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