Pan-Fried Tilapia with White Wine and Capers

Tilapia is a very mild-tasting fish that takes on the flavors of the ingredients it's cooked with. If you can't find tilapia, flounder or any other mild white fish is a good substitute.


4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 8 Minutes
Cook: 8 Minutes

Nutritional Information

Calories 229
Fat 8.4 g
Satfat 2.9 g
Protein 30.1 g
Carbohydrate 8.1 g
Cholesterol 90 mg
Iron 1.2 mg
Sodium 580 mg
Caloriesfromfat 33 %
Fiber 0.7 g
Calcium 34 mg


1/4 cup dry white wine
1/4 cup chopped seeded tomato
2 tablespoons fresh lemon juice
2 tablespoons drained capers
1 garlic clove, minced
1/2 teaspoon dried basil
4 (6-ounce) 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
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.

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. Serve with lemon wedges, if desired.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2003
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