Tilapia Piccata
How to make Tilapia Piccata Recipe - Pair these mild-tasting fillets glazed with a yummy lemon sauce with roasted Cauliflower “Popcorn”, and you’ve got a healthy fish dinner kids will ask for again and again.
Makes 6 servings
Ingredients:
¼ cup all-purpose flour
½ teaspoon salt
¼ teaspoon pepper
1 pound (about 6) tilapia fillets
4 teaspoons canola oil
1 cup low-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
1 tablespoon butter
1 tablespoon chopped parsley
2 tablespoons nonpareil capers, rinsed and drained, optional
Method:
1 Combine flour, salt, and pepper in a shallow bowl. Dredge fish in flour mixture, coating well.
2 In a large nonstick skillet, heat oil on medium-high. Add fish and cook until brown, about 2 minutes. Flip and cook another minute. Transfer fish to a platter and keep warm.
3 Increase heat to high, add broth to skillet, and bring to a boil. Cook until liquid is reduced to ½ cup; it’ll take about 3 minutes. Dissolve cornstarch in 1 tablespoon water; whisk into broth. Cook another minute, then stir in lemon juice, butter, parsley, and capers, if you’re using them. Spoon the sauce over fish.
Nutrition per serving: 99 calories; 7g protein; 5g fat (2g saturated fat); 5g carbohydrate; 0g fiber; 6mg calcium; 1mg iron; 249mg sodium.
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| Tilapia Piccata |
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