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Pan Seared Tilapia with Lemon Caper Sauce

Print Recipe
Healthy fresh flavors for a quick and delicious meal.
Course Mains & Entrees
Cuisine American
Keyword capers, lemon, shallots, tilapia
Prep Time 20 mins
Cook Time 15 mins
Additional Time 30 mins
Total Time 30 mins
Servings 4 servings
Calories 333
Author Laurie McNamara

Ingredients

  • 4 fresh tilapia fillets
  • kosher salt
  • freshly ground black pepper
  • 2 tablespoons unsalted butter
  • 2 tablespoons extra virgin olive oil plus more for serving
  • 2 shallots minced
  • 1 clove garlic squeezed through a garlic press
  • 3/4 cup dry white wine like sauvignon blanc
  • 1 lemon zested
  • 3 tablespoons lemon juice or more to taste
  • 1 tablespoon capers rinsed
  • 1 tablespoon minced fresh parsley
  • sliced lemon for serving

Instructions

  • Season both sides of the fish with kosher salt and black pepper.
  • Preheat a large non-stick skillet over medium heat. Melt two tablespoons of butter and two tablespoons of olive oil.
  • Work in batches of two and carefully place the tilapia into the hot pan. Cook the tilapia for 4 minutes before flipping and cooking for an additional 2 to 3 minutes. Remove and repeat with the second batch. Keep the tilapia warm by covering loosely with foil.
  • Add the minced shallots and garlic to the same pan and cook for two to three minutes or until fragrant and soft. Add in the wine and lemon juice, bring to a boil over medium-high heat until it thickens, about 3 to 4 minutes. Stir in the capers, parsley and lemon zest, then taste and season with more salt and pepper if desired.
  • Place the fish back into the skillet and spoon sauce over top before serving with a few slices of fresh lemon and a light drizzle of olive oil.

Nutrition

Serving: 1g | Calories: 333kcal | Carbohydrates: 7g | Protein: 35g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 100mg | Sodium: 150mg | Potassium: 647mg | Fiber: 1g | Sugar: 2g | Vitamin A: 269IU | Vitamin C: 21mg | Calcium: 39mg | Iron: 2mg