Pan-fried tilapia with white wine and capers
4
Points®
Total time: 16 min • Prep: 8 min • Cook: 8 min • Serves: 4 • Difficulty: Easy
Tilapia is a mild fish that takes on the flavors of the other ingredients. If you can't find tilapia, flounder or any other mild white fish is a good substitute for this recipe. After dredging the fillets lightly in flour, they pan-fry in just 6 minutes in a little bit of olive oil. Then you use the same skillet to reduce the wine, fresh tomatoes, lemon juice, briny capers, garlic, and dried basil, a delicious and flavorful sauce that also comes together in minutes. The pan sauce reaches the perfect, glossy, luxurious consistency after stirring in 2 tablespoons of butter off-heat. You can have this beautiful dinner all set to go in just 15 minutes total.
Ingredients
White wine
¼ cup(s), dry
Tomato
¼ cup(s), seeded and chopped
Fresh lemon juice
2 Tbsp
Capers
2 Tbsp, drained
Garlic
1 clove(s), minced
Dried basil
½ tsp
Uncooked tilapia fillet
1½ pound(s), four 6-oz pieces
Table salt
½ tsp
Black pepper
¼ tsp, freshly ground
All-purpose flour
¼ cup(s)
Cooking spray
1 spray(s)
Olive oil
1 Tbsp
Light butter
2 Tbsp
Fresh parsley
2 Tbsp, chopped
Lemon
1 item(s), large, cut in wedges (optional)
Instructions
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. Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce).
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