Photo: Jodi Pudge
Budget-friendly tilapia is topped with a savoury tomato and caper salsa.
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
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.
Calories 331, Protein 36g, Carbohydrates 12g, Fat 15g, Fibre 1g, Sodium 388mg.
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