Sauteed Tilapia With Lemon-Caper Pan Sauce Recipe

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Sauteed Tilapia With Lemon-Caper Pan Sauce
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Ingredients
11
Count
Nutrition
270
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Whisk together chicken stock, lemon juice and capers. Lightly crush the capers.
  2. Season the tilapia fillets with salt and pepper. Then dredge them in flour, shaking off any excess. Set aside.
  3. In a large skillet, melt one teaspoon of butter over medium heat. Turn up the heat to medium-high and brown the butter (it should be a golden brown color). Add the fillets to the pan. Sauté for about 3 minutes on each side (they are done when the fish flakes easily with a fork). Add olive oil to the pan as needed if the pan becomes too dry. Transfer fillets to plates.
  4. Pour the broth mixture into pan, being careful of splatter — it will instantly boil, steam and hiss. Scrape the bottom of the pan to loosen any browned bits. Continue heating and stirring until the mixture is reduced to about 1/2 cup. Remove the pan from the burner and whisk in two teaspoons of butter. Spoon two tablespoons of mixture, give or take, over each fillet.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 269.51 Kcal (1128 kJ)
Calories from fat 62.77 Kcal
% Daily Value*
Total Fat 6.97g 11%
Cholesterol 95.98mg 32%
Sodium 330.8mg 14%
Potassium 608.38mg 13%
Total Carbs 14.89g 5%
Sugars 1.36g 5%
Dietary Fiber 0.54g 2%
Protein 37.78g 76%
Vitamin C 6mg 10%
Iron 1.9mg 11%
Calcium 24mg 2%
Amount Per 100 g
Calories 105.69 Kcal (443 kJ)
Calories from fat 24.62 Kcal
% Daily Value*
Total Fat 2.74g 11%
Cholesterol 37.64mg 32%
Sodium 129.72mg 14%
Potassium 238.56mg 13%
Total Carbs 5.84g 5%
Sugars 0.53g 5%
Dietary Fiber 0.21g 2%
Protein 14.82g 76%
Vitamin C 2.3mg 10%
Iron 0.8mg 11%
Calcium 9.4mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.9
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium

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