Tilapia Piccata

Health score
15%
Tilapia Piccata
20 min.
4
358kcal

Suggestions


Welcome to a culinary delight that is sure to impress your family and friends: Tilapia Piccata. This quick and easy dish is ready in just 20 minutes, making it the perfect option for a busy weeknight dinner or a sophisticated lunch. With tender tilapia fillets bathed in a zesty lemon-caper sauce, this dish balances rich flavors with a light, fresh touch. Each serving offers a delightful medley of protein-packed fish and a buttery sauce that tantalizes the taste buds.

What makes this recipe even more appealing is its healthy profile. At only 358 calories per serving, it’s a guilt-free option without compromising on taste. The combination of olive oil and unsalted butter ensures that the fish is not only perfectly seared but also keeps it moist and succulent. Plus, with the added brightness of lemon juice and the savory punch of capers, you’ll find this dish bursting with flavor.

Whether you're preparing a meal for a special occasion or simply looking to elevate your dinner routine, Tilapia Piccata will undoubtedly wow your guests and leave them wanting more. Serve it alongside a crisp salad or some steamed vegetables for a well-rounded, delicious meal. Dive into this culinary adventure and discover why this dish should be a staple in your kitchen!

Ingredients

  • tablespoon capers 
  • 0.3 cup flour all-purpose
  • tablespoons parsley fresh finely chopped
  • 0.3 cup juice of lemon 
  • tablespoons olive oil 
  • servings salt 
  • 24 oz tilapia fillets 
  • tablespoons butter unsalted
  • 0.5 cup white wine 

Equipment

  • frying pan
  • aluminum foil

Directions

  1. Sprinkle fish lightly with salt and dredge in flour on both sides to coat. Warm 1 Tbsp. each oil and butter in a large skillet over medium-high heat until butter melts. Saut 2 fillets, turning once, until browned on both sides and cooked through, 3 to 4 minutes total.
  2. Transfer to a plate; cover with foil to keep warm. Repeat with another Tbsp. oil and butter and remaining fish.
  3. Pour wine and lemon juice into skillet and bring to a boil.
  4. Remove from heat and stir in capers, parsley and remaining 1 Tbsp. butter; keep stirring until butter melts.
  5. Place each fillet on a plate, pour sauce over fish and serve immediately.

Nutrition Facts

Calories358kcal
Protein41.45%
Fat49.11%
Carbs9.44%

Properties

Glycemic Index
30.5
Glycemic Load
4.45
Inflammation Score
-6
Nutrition Score
19.188260793686%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.74mg
Hesperetin
2.33mg
Naringenin
0.32mg
Apigenin
4.32mg
Luteolin
0.03mg
Kaempferol
2.66mg
Myricetin
0.3mg
Quercetin
3.53mg

Nutrients percent of daily need

Calories:358.03kcal
17.9%
Fat:18.55g
28.55%
Saturated Fat:7.38g
46.13%
Carbohydrates:8.02g
2.67%
Net Carbohydrates:7.64g
2.78%
Sugar:0.72g
0.81%
Cholesterol:107.62mg
35.87%
Sodium:341.84mg
14.86%
Alcohol:3.09g
100%
Alcohol %:1.6%
100%
Protein:35.23g
70.47%
Selenium:73.93µg
105.61%
Vitamin B12:2.71µg
45.09%
Vitamin K:40.77µg
38.82%
Vitamin D:5.43µg
36.2%
Vitamin B3:7.19mg
35.95%
Phosphorus:308.1mg
30.81%
Potassium:573.57mg
16.39%
Folate:62.29µg
15.57%
Vitamin B6:0.3mg
15.18%
Magnesium:53.44mg
13.36%
Vitamin E:1.99mg
13.28%
Vitamin C:8.65mg
10.48%
Vitamin B2:0.16mg
9.46%
Vitamin B1:0.14mg
9.26%
Vitamin B5:0.92mg
9.16%
Iron:1.61mg
8.94%
Vitamin A:434.55IU
8.69%
Manganese:0.16mg
7.94%
Copper:0.15mg
7.74%
Zinc:0.7mg
4.65%
Calcium:28.07mg
2.81%
Fiber:0.39g
1.55%
Source:My Recipes