Tilapia Fillet with White Wine Sauce and Capers - 4 servings

Preparation: 10 min. Cooking: 20 min. Total: 30 min.
Recipe by Peter Lee
Recipe photo
  • 1 lb tilapia fillets
  • 1 cup flour
  • 1 tsp sea salt
  • 1 tsp black pepper, ground
  • 1/4 cup vegetable bouillon granules
  • 1/4 cup butter
  • 2 Tbsp lemon juice, (use fresh lemon)
  • 3 cups heavy cream
  • 2 Tbsp capers
  • 1 cup white wine, (or cooking white wine)

Mix flour, ground black pepper and salt.

Roll the tilapia fillet in the flour mixture and fry until golden brown three to six minutes per side (set heat to medium high).

Preparing the sauce: Melt butter in saucepan; put vegetable bouillon in until it dissolves (set heat to medium). Put heavy whipping cream and let it simmer for 2 minutes.

Put in capers, lemon juice and simmer for 2 minutes. Put in white wine and let it simmer for 5 minutes.

Pour sauce over cooked tilapia fillet and serve hot.

Calories Fat Carbs Protein Fiber Sugar Cholesterol Sodium
730 Cal 47 g 34 g 33 g 1.2 g 2.1 g 220 mg 1000 mg

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Nutrients

Calories 730 Cal  
Fat 47 g  
Carbs 34 g  
Protein 33 g  
Fiber 1.2 g  
Sugar 2.1 g  

Fats

Fat 47 g  
Fat, Sat. 29 g  
Fat, Mono. 13 g  
Fat, Poly. 2.5 g  
Cholesterol 220 mg  

Vitamins

Choline 130 mg 23%
Niacin 5 mg 31%
Panto. Acid 0.62 mg 12%
Riboflavin 0.4 mg 31%
Thiamin 0.38 mg 32%
Vitamin A 1800 IU 59%
Vitamin B6 0.4 mg 25%
Vitamin B12 1.4 mcg 58%
Vitamin C 5.6 mg 6.2%
Vitamin D 55 IU 27%
Vitamin E 2.3 mg 16%
Vitamin K 11 mcg 9.6%

Minerals

Calcium 110 mg 11%
Copper 0.12 mg 13%
Fluoride 120 mcg 3100%
Iron 2.5 mg 31%
Magnesium 74 mg 18%
Manganese 0.34 mg 4.8%
Phosphorus 270 mg 39%
Potassium 460 mg 9.9%
Selenium 56 mcg 100%
Sodium 1000 mg 67%
Zinc 1.2 mg 11%

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