Penn Herb Wellness Guide
Exotic Tilapia
High in protein and low in fat, tasty tilapia makes a quick and easy meal in this recipe that's perfect for weeknights.
Ingredients
- 4 5-7 oz fresh tilapia fillets
- salt & pepper
- 2 Tbls. olive oil
- 1/2 Tbls. flour
- 1 cup fresh pineapple, cut in julienne strips
- 2 Tbls. capers, drained
- 1 1/2 oz butter
Directions
- Heat a large frying pan over medium high heat then add the olive oil. Sprinkle both sides of the fillets with flour, salt and pepper. Add fillets to the hot oil and saut on both sides until golden brown, about 3 minutes per side. Remove to a plate and set aside.
- Julienne the pineapple into thin strips. In a medium frying pan, add butter and heat until it's hot, but not browned. Add the pineapple and capers. Stir together for about 1 minute over medium heat. Spoon over the fillets and serve.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 322
Calories from Fat 162 (50%)
(28%)Total Fat 18g
(37%)Saturated Fat 7g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
(36%)Cholesterol 108mg
(9%)Sodium 218mg
(16%)Potassium 564mg
Total Carbohydrate 6g
(3%)Dietary Fiber 1g
Sugars 4g
Sugar Alcohols 0g
(69%)Protein 35g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2025 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.