- 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.
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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