Parmesan Crusted Tilapia With Lemon Caper Sauce Recipe

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Parmesan Crusted Tilapia With Lemon Caper Sauce
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  1. Prepare Parmesan flour by combining 1/2 cup flour and parmesan cheese in shallow pan, set aside.
  2. Dredge fish in plain flour, shaking off excess flour.
  3. Dip in egg wash.
  4. Coat in parmesan flour mixture.
  5. Heat non-stick frying pan with olive oil (almost smoking).
  6. Brown fish on both sides, remove from pan and keep warm.
  7. In the same pan, add more oil if needed, and sauté garlic.
  8. Add capers, lemon juice, wine and stock, salt and pepper (artichokes if you like).
  9. Reduce by half, remove from heat.
  10. Add butter and melt through.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 465.89 Kcal (1951 kJ)
Calories from fat 193.02 Kcal
% Daily Value*
Total Fat 21.45g 33%
Cholesterol 74.18mg 25%
Sodium 1316.37mg 55%
Potassium 253.17mg 5%
Total Carbs 49.6g 17%
Sugars 0.94g 4%
Dietary Fiber 5.66g 23%
Protein 18.46g 37%
Vitamin C 7.9mg 13%
Iron 3.8mg 21%
Calcium 293.3mg 29%
Amount Per 100 g
Calories 271.71 Kcal (1138 kJ)
Calories from fat 112.58 Kcal
% Daily Value*
Total Fat 12.51g 33%
Cholesterol 43.26mg 25%
Sodium 767.73mg 55%
Potassium 147.65mg 5%
Total Carbs 28.93g 17%
Sugars 0.55g 4%
Dietary Fiber 3.3g 23%
Protein 10.77g 37%
Vitamin C 4.6mg 13%
Iron 2.2mg 21%
Calcium 171.1mg 29%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.3
  • 12

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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