Tilapia is a mild white fish, rich in high-quality protein, low in fat and a source of vitamins and minerals like phosphorus, niacin, selenium, vitamin B12 and potassium essential for good health. It is also a fabulous food choice for supporting weight management, or as part of a weight loss diet. And unlike many cuts of fatty animal meat, such as beef and pork, tilapia is virtually free of saturated fat, making it a better choice for supporting cardiovascular health.
This pan-seared Tilapia recipe with a lemon-caper sauce is a delicious and easy way to prepare this fish! Add some seasonal fresh vegetables and brown rice to the mix and you have a balanced meal.
Pan-Seared Tilapia with Lemon-Caper Sauce is a healthy dish full of flavor and nutrition that your family and friends will enjoy!
: Makes 6 servings
- 6 tilapia fillets
- 4 tablespoons butter
- 2 tablespoons minced shallots
- 1/2 cup flour, seasoned with salt and pepper
- 1/4 cup lemon juice
- 1/2 cup white wine
- 1/4 cup capers, drained and rinsed
Put aside 1 teaspoon of seasoned flour for the lemon-caper sauce.
Take tilapia fillets and coat with remaining seasoned flour. Set aside.
In a large 12-inch nonstick skillet melt 1.5 tablespoons of butter over medium heat, then sauté 3 tilapia fillets, turning over once with a spatula, until golden and just cooked through, 4 to 5 minutes, and transfer to a plate. Sauté remaining tilapia in 1.5 tablespoons of melted butter in same manner. Remove all fish and keep warm.
In the same skillet add remaining tablespoon of butter, shallots and 1 teaspoon of seasoned flour. Sauté for 5 minutes.
Add lemon juice and white wine. Simmer till sauce is slightly thickened.
Add capers to sauce and spoon sauce over cooked fish.
- When purchasing whole, fresh tilapia or fresh tilapia fillets, only pick the ones that smell fresh. Discard any fish or fish fillet that gives of a musky odor.
- Affluent Magazine LOVES and supports Whole Foods (www.wholefoodsmarket.com) and their core values. Whole Foods believes that sustainable seafood comes from responsibly managed fish farms and marine fisheries that maintain healthy fish populations and ecosystems. Whole Foods also works with ranchers to develop and support only humane methods of meat and poultry production. Buy your seafood as well as all your meats from Whole Foods, and support an incredible company that is making a difference for our animals, our earth and our health every day.
- After thawing frozen tilapia, examine it carefully and discard any fishes or fillets that feel mushy or give off a strange odor.
- Fresh or thawed tilapia can be stored in the refrigerator for two days, provided that the temperature is really low. (32 to 38°F / 0 to 3°C).
- Suitably packaged frozen tilapia can be stored in the freezer for up to four months, provided that the freezer is cool enough (at least 0°F or minus 18°C).
- Don’t let frozen tilapia thaw in room temperature; thawing it in the refrigerator is much better.
- Tilapia that has been thawed should not be frozen again.