Pan Fried Tilapia with White Wine and Capers
Posted on 10 February 2010
Have your tried tilapia fillets? It is a mild, delicate white fish that lends itself to a variety of flavors and toppings. This memorable, restaurant quality entree is full flavored with a white wine and caper sauce enhanced with light butter, basil and garlic. The chopped tomato adds flavor, and the burst of color creates a beautiful presentation. A quick and easy recipe that tastes like you went to a lot of work! This is one of my favorite fish recipes.
The recipe says it makes four servings butI find that it easily feeds six!
Pan Fried Tilapia with White Wine and Capers
1/4 cup dry white wine
1/4 cup chopped seeded tomato (or a little more than 1/4 cup)
2 tablespoons fresh lemon juice
2 tablespoons drained capers
1 clove garlic, minced
1/2 teaspoon dried basil
4 (6-ounce each) tilapia fillets
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
Cooking spray
1 tablespoon olive oil
2 tablespoons light butter
2 tablespoons chopped fresh parsley (optional)
Lemon wedges (optional)
Combine first 6 ingredients, stirring well with a whisk; set aside.
Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan to a warm serving dish.
Add wine mixture to pan; cook 30 seconds, stirring constantly. Remove from heat; stir in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley (optional). Serve with lemon wedges, if desired.
Serves: 4 (I get 6 servings)
Per serving based on 4 servings: CAl 229, PRO 30. I g; FAT 8.4g [sat 2.9g); CARB 8.1 g; FIB O.7g; WWPs 5
Adapted from a Weight Watcher Recipe From WW Annual Recipes for Success 2003
With a fish entree I like to serve a hearty side dish with some fiber. The creamy corn bread casserole is perfect with this entree, some oven roasted broccoli adds color and rounds out the meal. I will post the creamy corn bread casserole recipe later in the week.
2 responses to Pan Fried Tilapia with White Wine and Capers
Tami…I decided that I’m going to come live at your house! Your meals look incredible!! Keep them coming!!!!!
Hey Carol I know how you cook and I would love to come to your house and let you cook for me! Truth be told I love it when someone cooks for me, it is such a treat. I do enjoy cooking for my family, there is such a sense of satisfaction in knowing you have fed them well and they feel nurtured and loved. I guess it is our “calling” in life Carol.