Pan-Fried Tilapia with Tomatoes and Capers

Name: Pan-Fried Tilapia with Tomatoes and Capers
Prep time: 10 min
Cook time: 6 min
Total time: 16 min
Yield: 4
Ingredients: 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

Prep Time10 mins
Total Time16 mins
Makes4 Servings

Photo: Jodi Pudge

Budget-friendly tilapia is topped with a savoury tomato and caper salsa.

Ingredients

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

Instructions

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.

Nutrition (per serving)

Protein 36g, Carbohydrates 12g, Fat 15g, Fibre 1g, Sodium 388mg.

This article was originally published on Aug 10, 2012