Published on August 23, 2018

Lemon Caper Tilapia

Lemon Caper Tilapia

Ingredients:

  • 1 Tablespoon olive oil
  • 4 (4 oz.) tilapia fillets (orange roughy & mahi mahi work well, too)
  • 2 tsp. fresh-squeezed lemon juice
  • 1 tsp. lemon zest
  • 2 T white cooking wine
  • 2 T capers

Directions:

  1. Warm oil in a non-stick skillet.
  2. Add tilapia and cook 2 -5 min on each side or until it flakes easily.
  3. Transfer fish to a serving dish and cover to keep warm. 
  4. To skillet, add lemon juice, lemon zest, wine and capers; stir to combine. 
  5. Cook 1 minute then pour over fish.

Avg size:  1 fillet; makes 4 servings

Nutrition per serving:

Cals:  145;  Carbs: 1 g;  Protein: 21 g;  Fat:  6 g;  Sat. fat: 1 g;  Sodium:  220 mg;  Fiber: < 1 g

Register Today!

High Protein/High Fiber Dishes

October Cooking Demonstration  

Discover how to create delicious, nutrient-packed dishes that support energy, satiety and overall health.

Join Kathy Brown RDN, LDN, CDCES for an interactive demonstration that will showcase simple, flavorful recipes featuring protein-rich ingredients and fiber-filled foods to help build balanced meals that are satisfying and easy to prepare at home.

You don’t want to miss this complimentary session! 

Date: Friday, October 23 from 12-1pm

Location: NC Heart & Vascular Hospital Demonstration Kitchen, 1st Floor

GPS: Use 2800 Blue Ridge Road (The NCHV Hospital tower is beside the 2800 building)

Email ashley.honeycutt@unchealth.unc.edu to register