Friday, February 25, 2011

Sauteed Tilapia with Lemon-Caper Pan Sauce

This was a really delicious, super quick and easy meal. It is slightly adapted from Cooking Light (basically I used capers in place of peppercorns) and was delicious served over rice. I highly recommend this for a healthy and easy dinner!

3/4 cup fat-free, less-sodium chicken broth
1/4 cup fresh lemon juice
2 tablespoons (or more to taste) drained capers
1 teaspoon butter
1 teaspoon vegetable oil
2 (6-ounce) tilapia or sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 teaspoons butter
Lemon wedges for garnish

Combine first 3 ingredients. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.

While butter melts, combine salt, pepper, and flour in a shallow dish. Dredge fillets in flour mixture until all sides are evenly covered.

Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan.

Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Servings: 2
Calories: 282/serving

Linked to EKat's Kitchen Friday Potluck and Not So Homemade What's Cooking Wednesday.


ann said... [Reply to comment]

I've been looking for ways to cook tilapia. I love that this a healthy meal and easy to prepare. It's a win-win!

Kankana said... [Reply to comment]

wow .. this looks amazing. I love Tilapia and we always have them stored at home. I am always looking for new ways of cooking them and this version is tempting me a lot.

Miz Helen said... [Reply to comment]

Your Tilapia looks really good I like the addition of the capers. I would like to invite you to bring a dish to my Full Plate Thursday the linky is open all week end. Thank you for sharing and you have a great day!

Susie said... [Reply to comment]

Yum, I have to try this. It looks delish!

Kitchen Belleicious said... [Reply to comment]

Oh my gosh. insanely delicious. I love seafood like I love my cookies and nothing is better to me on seafood then lemon and butter! Magical and so easy. You have to use this dish in my next recipe challenge coming up. You have to- everyone will love it

Christina said... [Reply to comment]

@Kitchen Belleicious I definitely will use it, I missed the last recipe challenge so I am looking forward to the next one! said... [Reply to comment]

I'm definitely making this! Looks delicious, and I love that you subbed in the capers for the peppercorns.

Katerina said... [Reply to comment]

I am in the fish mood lately and this one sounds as a perfect choice for me!

anniebakes said... [Reply to comment]

this sounds so good! i have never used tialpia because my son catches fresh fish out of the lake, but i sure want to give it a try soon! anne

A Bride In Boots said... [Reply to comment]

Yum! This looks delicious and I now have a major craving for this dish tonight! Thanks for sharing.

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