Pan Seared Tilapia with Tomato Caper Sauce
Tilapia is a sweet and fine-textured fish that easily absorbs the flavors of the tomato caper sauce.
Ingredients
- 4 5-7 oz. fresh tilapia fillets
- salt & pepper
- 2 Tbls olive oil
- 2 medium tomatoes, chopped
- 2 Tbls. capers, drained
- 2 1/2 Tbls. butter
- 1 1/2 Tbls. Worcestershire sauce
- 1 Tbls. lemon juice
Directions
- Seed and dice the tomatoes.
- In a hot frying pan, heat 1/2 Tbls. of the butter. Add the diced tomatoes, capers, Worchestershire sauce, lemon juice, salt and pepper. Cook on low heat quickly for about 2 minutes.
- Remove from heat and stir in remaining 2 Tbls. of butter and set aside.
- Salt and pepper the fillets. Heat a frying pan; then add the oil. When oil is hot, add the fillets and brown on both sides, turning only once. This will take about 3 minutes per side. Remove to a plate and spoon the tomato sauce over the fillets.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 304
Calories from Fat 150 (49%)
(26%)Total Fat 17g
(32%)Saturated Fat 6g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
(35%)Cholesterol 104mg
(11%)Sodium 275mg
(20%)Potassium 713mg
Total Carbohydrate 4g
(4%)Dietary Fiber 1g
Sugars 2g
Sugar Alcohols 0g
(70%)Protein 35g
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.