Pan-Fried Tilapia with Tomatoes and Capers

6

PREP TIME

10 min

TOTAL TIME

16 min

Makes

4 Servings

Pan-Fried Tilapia with Tomatoes and Capers

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)

  • Calories
  • 331,
  • Protein
  • 36 g,
  • Carbohydrates
  • 12 g,
  • Fat
  • 15 g,
  • Fibre
  • 1 g,
  • Sodium
  • 388 mg.
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