¼cup+ 2 teaspoons flour (preferably white whole wheat),divided use
4tilapia fillets(about 5 oz. each)
Kosher salt and black pepper
1 ½tablespoonsolive oil
¼cupdry white wine
¼cupparsley,chopped plus extra for garnish
Whisk the chicken stock, lemon juice and 2 teaspoons flour together in a measuring cup. Set aside.
Season the tilapia with a pinch of salt and pepper. Place the remaining ¼ cup flour on a plate and lightly dredge the fillets in the flour on both sides, dusting off any excess. Discard the extra flour. Heat the oil in a large skillet over medium high heat and add the fish. Cook until golden, about 3 minutes, then carefully flip the filets over and cook another 3 minutes on the second side. Remove the fish and place on a plate.
Add the garlic to the skillet and cook 30 seconds until fragrant. Add the wine and cook until reduced by half. Then, pour the chicken stock mixture and capers into the skillet and cook until the sauce thickens, 2-3 minutes. Lower the heat and stir in the butter and parsley. Return the tilapia fillets back to the pan and spoon the sauce over them. Cook another minute until warmed through. Garnish with extra parsley before serving.
For nutritional calculations, I did not include the full 1/4 cup flour used for dredging the fish but rather used 2 tablespoons, which is the amount of flour that adhered to the fish (the rest is discarded).
Amount Per Serving
Calories 254Calories from Fat 90
% Daily Value*
Saturated Fat 2g13%
Vitamin A 380IU8%
Vitamin C 6.7mg8%
* Percent Daily Values are based on a 2000 calorie diet.