Brown Butter Tilapia with Capers

4
Medium
Dinner

Characteristics

Under 30 minutes Without nuts

Nutritional Facts Per Serving

30
Calories
17 g
Protein
14 g
Carbs
1 g
fiber
Show all nutrition facts

Nutritional Facts

1 4
  • Amount For Serving % Daily Value
  • Calories 30
  • Lipides 21 g
    • Saturated fat  11 g
  • Cholesterol 95 mg
  • Sodium  800 mg
  • Carbs 14 g
    • fiber  1 g
    • Sugar  15 g
  • Protein 17 g

Ingredients

  • 1 lb fresh tilapia or sole fillets
  • 1/4 tsp each salt and pepper
  • 1/2 cup all-purpose flour
  • 1 tbsp olive oil
  • 1/4 cup butter
  • 2 tbsp capers, drained
  • 2 tbsp lemon juice
  • 2 bunches kale, Swiss chard, or spinach chopped

Method

  1. Season fish with salt and pepper. Dredge in flour; shaking off excess. Heat oil in large skillet on medium. Fry fish 2 to 3 min. per side, or until golden brown and flakes easily with a fork. Transfer to plate and keep warm.
  2. Add butter to skillet (still on medium heat), swirling skillet until butter stops frothing and turns a light brown colour; 1 to 2 min. Remove from heat, stir in capers and lemon juice. Pour butter sauce over fish.
  3. Meanwhile, cook chard in simmering salted water just until tender, 30 sec. to 1 min. Drain and serve alongside fish.

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