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Prep Time
10 mins
Total Time
20 mins
Serves
4

Ingredients

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

Method

Step 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.

Step 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.

Step 3

Meanwhile, cook chard in simmering salted water just until tender, 30 sec. to 1 min. Drain and serve alongside fish.

Disclaimer: We seek to be accurate with respect to the ingredients, nutritional information, product images and descriptions listed on our website, however, this information may change from time to time. Please always refer to the product package for the most current and accurate ingredient and nutrition information or other product information.

Nutritional Facts Per Serving

Nutrition Description:
Per serving (1/4 of the recipe)
Calories:
310
Fat:
21 g
Saturated Fat:
11 g
Carbs:
14 g
Fibre:
1 g
Sugar:
15 g
Cholesterol:
95 mg
Protein:
17 g
Sodium:
800 mg
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