Penn Herb Wellness Guide
Pan Seared Tilapia with Tomato Caper Sauce
Tilapia is a sweet and fine-textured fish that easily absorbs the flavors of the tomato caper sauce.
Ingredients
- 4 5-7 oz. fresh tilapia fillets
- salt & pepper
- 2 Tbls olive oil
- 2 medium tomatoes, chopped
- 2 Tbls. capers, drained
- 2 1/2 Tbls. butter
- 1 1/2 Tbls. Worcestershire sauce
- 1 Tbls. lemon juice
Directions
- Seed and dice the tomatoes.
- In a hot frying pan, heat 1/2 Tbls. of the butter. Add the diced tomatoes, capers, Worchestershire sauce, lemon juice, salt and pepper. Cook on low heat quickly for about 2 minutes.
- Remove from heat and stir in remaining 2 Tbls. of butter and set aside.
- Salt and pepper the fillets. Heat a frying pan; then add the oil. When oil is hot, add the fillets and brown on both sides, turning only once. This will take about 3 minutes per side. Remove to a plate and spoon the tomato sauce over the fillets.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 304
Calories from Fat 150 (49%)
(26%)Total Fat 17g
(32%)Saturated Fat 6g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
(35%)Cholesterol 104mg
(11%)Sodium 275mg
(20%)Potassium 713mg
Total Carbohydrate 4g
(4%)Dietary Fiber 1g
Sugars 2g
Sugar Alcohols 0g
(70%)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.
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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.