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Pan-Fried Tilapia with White Wine and Capers

Prep time 8 mins
Cook time 8 mins
Yield 4 servings (serving size: 1 fillet and 2 tablespoons sauce)
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.

Ingredients

  • 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)

Nutrition 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

How to Make It

  1. Combine first 6 ingredients, stirring well with a whisk; set aside.

  2. Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.

  3. 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.

  4. 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