Tilapia Piccata Recipe

Looking for an easy Tilapia Piccata recipe? Learn how to make Tilapia Piccata using healthy ingredients.


Submitted by chiriesz

Makes 4 servings



Adapted from http://www.skinnytaste.com/2011/12/flounder-piccata.html

Recipe Ingredients for Tilapia Piccata

16 oz tilapia filets
1 large egg
1/3 cup bread crumbs
1 tbsp Margarine Non-Hydrogenated
58 g lemon
1/4 cup dry white wine
1/2 cup fat free chicken broth

Recipe Directions for Tilapia Piccata

  1. Season fish with salt and pepper. Heat oven to 200.

  2. In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.

  3. Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.

  4. Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes. Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

Categories

Main Dish

Nutrition Facts
Serving Size 197.9g
Amount Per Serving
Calories
249
Calories from Fat
75
% Daily Value*
Total Fat
8.3g
13%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
127mg
42%
Sodium
287mg
12%
Potassium
95mg
3%
Total Carbohydrates
8.4g
3%
Dietary Fiber
0.8g
3%
Sugars
1.2g
Protein
31.9g
Vitamin A 8% Vitamin C 13%
Calcium 11% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C-
  Good points
  • Low in sugar
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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