Tilapia Piccata

Bright and zesty, Tilapia Piccata is a quick and easy weeknight dinner that brings restaurant-quality flavor to your table in just 30 minutes. Featuring tender tilapia fillets lightly dredged in flour and pan-seared to a golden crisp, this dish is elevated by a tangy lemon-butter sauce infused with dry white wine, briny capers, and aromatic garlic. With a sprinkle of fresh parsley and optional lemon slices for garnish, it’s as visually stunning as it is delicious. Perfectly paired with steamed vegetables, fluffy rice, or al dente pasta, Tilapia Piccata is a delightful blend of simplicity and sophistication that’s sure to impress.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces (6-8 oz each) tilapia fillets
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup all-purpose flour
• 2 tablespoons olive oil
• 3 tablespoons unsalted butter
• 2 pieces garlic cloves, minced
• 1 cup chicken broth
• 0.5 cup dry white wine
• 2 tablespoons lemon juice
• 2 tablespoons capers, rinsed and drained
• 2 tablespoons fresh parsley, chopped
• 4 pieces lemon slices (optional, for garnish)

Directions

Step 1

Pat the tilapia fillets dry with paper towels. Season both sides with salt and black pepper.

Step 2

Place the all-purpose flour on a shallow plate. Dredge each tilapia fillet lightly in the flour, shaking off any excess.

Step 3

In a large skillet, heat olive oil over medium heat. Once hot, carefully add the tilapia fillets in a single layer. Cook for 3-4 minutes per side, or until golden brown and cooked through. Remove the fillets from the skillet and set aside on a plate.

Step 4

Reduce the heat to medium-low and add the butter to the skillet. Once melted, add the minced garlic and sauté for 1 minute until fragrant.

Step 5

Stir in the chicken broth and white wine, scraping up any browned bits from the bottom of the skillet. Allow the mixture to simmer for 3-4 minutes to reduce slightly.

Step 6

Add the lemon juice and capers to the skillet, stirring to combine. Simmer for 2 more minutes.

Step 7

Return the cooked tilapia fillets to the skillet, spooning the sauce over them to coat. Cook for 2 minutes to reheat the fillets and meld the flavors.

Step 8

Sprinkle the dish with fresh parsley and garnish with optional lemon slices.

Step 9

Serve immediately with your choice of sides such as steamed vegetables, rice, or pasta.

Nutrition Facts

Serving size	1256 grams (1256.0g)

Amount per serving	% Daily Value*
Calories	1797

Total Fat 83.30g	107%
Saturated Fat 32.30g	161%
Polyunsaturated Fat 2.70g
Cholesterol 481mg	160%
Sodium 3765mg	164%
Total Carbohydrate 57.70g	21%
Dietary Fiber 3.40g	12%
Total Sugars 3.40g
Protein 188.10g	376%

Vitamin D 0IU	0%
Calcium 164mg	13%
Iron 9mg	49%
Potassium 3109mg	66%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.3%

Protein: 43.4%

Carbs: 13.3%