Tilapia (Sole or Flounder) with Capers and Almonds Recipe

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Tilapia (Sole or Flounder) with Capers and Almonds
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  1. Mix flour, salt and pepper.
  2. Coat fish in flour mixture, shaking off the excess.
  3. In a large nonstick skillet, melt 1 1/2 tsp butter in 1 tsp of the oil.
  4. Cook the filets in batches over medium heat 3 to 4 minutes per side or until golden crisp; turning once.
  5. Transfer to a plate and cover with foil to keep warm.
  6. Repeat for each batch adding additional oil and butter as needed.
  7. Add remining 1 Tbsp butter and the almonds to skillet.
  8. Cook 2 minutes or until golden.
  9. Add capers and lemon juice cooking 1 minute or until heated through.
  10. Pour sauce over fish and serve immediately.
  11. (I like a lot of flavor and would double sauce if serving 4.).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 796.89 Kcal (3336 kJ)
Calories from fat 443.42 Kcal
% Daily Value*
Total Fat 49.27g 76%
Cholesterol 15.27mg 5%
Sodium 1699.25mg 71%
Potassium 1140.31mg 24%
Total Carbs 45.41g 15%
Sugars 2.16g 9%
Dietary Fiber 14.47g 58%
Protein 44.81g 90%
Vitamin C 0.4mg 1%
Vitamin A 0.1mg 2%
Iron 5.6mg 31%
Calcium 271mg 27%
Amount Per 100 g
Calories 329.98 Kcal (1382 kJ)
Calories from fat 183.61 Kcal
% Daily Value*
Total Fat 20.4g 76%
Cholesterol 6.32mg 5%
Sodium 703.65mg 71%
Potassium 472.19mg 24%
Total Carbs 18.8g 15%
Sugars 0.89g 9%
Dietary Fiber 5.99g 58%
Protein 18.56g 90%
Vitamin C 0.2mg 1%
Iron 2.3mg 31%
Calcium 112.2mg 27%

* 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

  • 19.2
  • 21

Good Points

  • saturated fat free,
  • low cholesterol,
  • high fiber

Bad Points

  • High in Sodium

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