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Tilapia With Lemon and Capers Recipe

Tilapia With Lemon and Capers Recipe

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Ingredients:

Serving

14 oz tilapia fillets, 4 medium fillets
1/8 cup canola oil
1 cup low-fat milk
flour, enough to lightly coat the fillets
salt and pepper , to taste
2 -3 tbsp butter
1/8 cup capers, drained
1/8 cup fresh parsley, chopped , adjust to your taste
1 -2 lemon

Directions:

Peel the lemon removing the inner white membrane, cut into segments and reserve juice.
Place enough flour in a zip bag to coat the fillets and season the flour with salt and pepper.
Dip the fillets into the milk and into the flour mixture and shake to coat.
Remove and shake off any excess flour and repeat with other fillet.
Heat enough oil to coat the bottom of a skillet and place fillets in oil.
Brown the fillets on both sides turning only once until the fillets flake easily.
Remove from skillet to warm serving plates.
Drain excess oil from pan, wipe out skillet and add in the butter.
Once melted and slightly browned, add in the lemon with juices, capers and parsley.
Warm through and spoon over fillets.
Serve immediately with some steamed vegetables and a mixed green salad.
A very nice light and healthy dinner for 2.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	510.36 Kcal (2137 kJ)
Calories from fat	304.78 Kcal
		% Daily Value*
Total Fat	33.86g	52%
Cholesterol	143.49mg	48%
Sodium	409.33mg	17%
Potassium	871.79mg	19%
Total Carbs	10.7g	4%
Sugars	7.44g	30%
Dietary Fiber	1.69g	7%
Protein	44.26g	89%
Vitamin C	28.6mg	48%
Vitamin A	0.2mg	6%
Iron	2.8mg	16%
Calcium	196.9mg	20%

Amount Per 100 g
Calories	124.87 Kcal (523 kJ)
Calories from fat	74.57 Kcal
		% Daily Value*
Total Fat	8.29g	52%
Cholesterol	35.11mg	48%
Sodium	100.15mg	17%
Potassium	213.3mg	19%
Total Carbs	2.62g	4%
Sugars	1.82g	30%
Dietary Fiber	0.41g	7%
Protein	10.83g	89%
Vitamin C	7mg	48%
Iron	0.7mg	16%
Calcium	48.2mg	20%

* 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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