Nancy's Tilapia Piccata

By milly1362

Ingredients

• 1/3 cup whole wheat flour for dredging
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 pound (about 6) tilapia filets
• 2 tablespoons of extra virgin olive oil (EVOO)
• 1 tablespoon unsalted butter
• ¼ c. finely chopped sweet onion
• 1 clove minced garlic
• 1/2 c. white wine (one that you would drink)
• ½ cup reduced-sodium, low-fat chicken broth
• Juice of 1 large or 2 small lemons with optional, sliced lemon as garnish
• 3 tablespoons fresh, chopped, Italian, flat-leaf parsley
• 2 tablespoons nonpareil capers, rinsed and drained

Details

Servings 6

Preparation

Step 1

1. Set a large, nonstick, saute pan or skillet over medium heat and add butter and EVOO.

2. In a shallow bowl, combine the flour, salt, pepper, to taste, lightly mixing in spices. Carefully dredge both sides of each fish filet in flour mixture, coating well.

3. Add fish to pan when oil is heated and cook until brown, about 1-½ minutes. Flip and cook another 1-½ minutes, or until fish flakes easily when tested with a fork and it is almost fully cooked. Transfer fish to a parchment-paper-lined platter (easier to handle and captures little bits of flavor that may fall off) and cover lightly with aluminum foil to keep warm.

4. Increase heat to high. Deglaze your pan with white wine, scraping up the brown bits, mixing well with a whisk. Add chicken broth, mixing well. Cook until liquid reduces to about half and alcohol has evaporated, about 5 minutes. Add lemon and onions. Mix well and cook until onions are soft, about 3 minutes. Add garlic, capers, butter, and 2 tablespoons parsley. Cook mixture for about 3 minutes, stirring occasionally.

5. Carefully add back the fish filets to the mixture with any little flavor bits on the parchment paper and cook another minute or 2, just until the fish is done, and the all of the flavors blend together.

6. Carefully remove from pan with spatula to plates or a serving platter. Place lemon slices over top and sprinkle remaining 1 tablespoon of parsley over the filets. Serve with salad and/or any veggie you like, and/or over cooked brown rice, whole wheat pasta, or other healthy carbohydrate, using remaining sauce over fish and/or to moisten accompaniment. This recipe makes 6 servings, or one filet per serving. Enjoy!