Tilapia Piccata for Two Recipe

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Ingredients:

Serving

3/4 cup flour
1 tsp salt
1/2 tsp pepper
3 tbsp olive oil, divided
16 oz tilapia fillets (about 4 fillets)
1/4 cup green onion, sliced thin
2 tsp minced garlic
1/3 cup chardonnay wine
2 tbsp capers
1 tsp lemon zest
2 tbsp fresh lemon juice
1 tbsp butter

Directions:

In a pie pan or other shallow dish, mix together flour, salt and pepper.
In a saute pan large enough to fit both pieces of fish, heat 2 tablespoons olive oil over high heat.
While pan is heating, dredge fish in flour mixture, completely coating fish but shaking off any excess. Place fish in saute pan and cook for about 4 minutes on each side, until almost done.
Remove fish from pan and set aside. Turn heat down to medium-low and add remaining olive oil.
Add green onions and cook for 3 minutes or until just tender. Add garlic and cook for another 2 minutes. Add white wine and reduce by half.
Add capers and lemon zest and juice and cook for 2 minutes. Add butter and stir to melt. The sauce should be slightly thickened.
Return fish to pan, turn to coat with sauce and cook for 3-5 minutes or until fish is done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	860 Kcal (3601 kJ)
Calories from fat	387.51 Kcal
		% Daily Value*
Total Fat	43.06g	66%
Cholesterol	131.27mg	44%
Sodium	2777.32mg	116%
Potassium	892.17mg	19%
Total Carbs	59.99g	20%
Sugars	1.32g	5%
Dietary Fiber	6.85g	27%
Protein	54.06g	108%
Vitamin C	8.3mg	14%
Vitamin A	0.1mg	2%
Iron	6.2mg	35%
Calcium	211.6mg	21%

Amount Per 100 g
Calories	200.45 Kcal (839 kJ)
Calories from fat	90.32 Kcal
		% Daily Value*
Total Fat	10.04g	66%
Cholesterol	30.6mg	44%
Sodium	647.34mg	116%
Potassium	207.95mg	19%
Total Carbs	13.98g	20%
Sugars	0.31g	5%
Dietary Fiber	1.6g	27%
Protein	12.6g	108%
Vitamin C	1.9mg	14%
Iron	1.5mg	35%
Calcium	49.3mg	21%

* 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.

Tastes

salty
savory
bitter
sweet

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