Busy weeknights – or weekends jam-packed with gatherings galore – mean that sometimes cooking a complicated recipe just isn’t in the cards. Here at Dish on Fish, we say, who needs a laundry list of ingredients and an hour of prep time to make a family friendly, gourmet meal? With simplicity in mind, we created a succulent Lemon Tilapia Piccata as our featured Dish on Fish Seafood Supper Club recipe for November. Taking just 15 minutes from start to finish, this tilapia piccata will delight guests at your next dinner party. Rest easy knowing that this effortless meal isn’t just a quick answer to the question, “What’s for dinner?” It’s also a healthy, balanced dish that will nourish the body. There’s just something about a delicious and nutritious seafood meal that makes our mouths water. Now let’s dive into the recipe!
Lemon Tilapia Piccata
Prep Time: 10 minutes
Cook Time: 5 minutes
- 2 Tbsp. olive oil
- 1 lemon, sliced in half
- 2 Tbsp. white wine*
- 2 garlic cloves, minced
- 2 Tbsp. capers
- 4 tilapia fillets
- Fresh parsley, for garnish
*May substitute chicken broth for white wine
1. Heat olive oil in skillet over medium-high heat.
2. While olive oil is heating, juice half a lemon into a small bowl and combine with wine, garlic and capers.
3. Mix lemon juice, wine, garlic and capers well and add to pan.
4. Thinly slice the other half of the lemon, and add the slices and tilapia to the pan.
5. Cook about 2 minutes, then flip and cook 2-3 more minutes, or until fish is cooked through.
6. Garnish with parsley.
- As a mild, white fish, tilapia is a blank slate that easily takes on the flavors of accompanying ingredients and may be used as an inexpensive substitute for other white fish.
- To defrost frozen tilapia fillets, place them in a large, covered bowl and leave in the fridge overnight. If you don’t have time for defrosting overnight, place the fillets in a ziplock bag and submerge the bag in a bowl of cold water. Or you might use the defrost function on your microwave.
- Although it is easy to prepare, tilapia is a relatively delicate fish. Keep this in mind when choosing your cooking method. Tilapia turns out beautifully when fried, steamed, baked or broiled.
- Use a fork to check if tilapia is done cooking. If the fish flakes easily, then you can consider your fillet ready to eat! You can also use a food thermometer to check for doneness. You’ll know your tilapia is cooked when it reaches an internal temperature of 145° F and flakes easily.
- If you opt to use fresh tilapia for your recipe, feel free to freeze your leftovers. They should be consumed with the ensuing two to three months. Frozen fillets that have been thawed should not be refrozen; it is recommended they be refrigerated and consumed within a few days.
Health Benefits of Tilapia:
- Protein – Protects bones and maintains muscle mass.
- Calcium – Vital part of healthy cell function in nerves and muscles.
- Selenium – Boosts bone health, immunity, and thyroid function.
- Phosphorus – Assists the body’s production of protein for growth and repair of cells.
- B Vitamins – Protects heart and brain health, controls inflammation, boosts energy production.
- Vitamin D – Protects bones and teeth, boosts immunity, promotes healthy insulin levels.
Like this recipe? Share your tilapia creations with us on social media, using the hashtag #SeafoodSupperClub. And did you see our last Seafood Supper Club post? Check out the recipe for Spicy Sheet-Pan Salmon here: http://dishonfish.com/featured-dish-seafood-supper-club-spicy-sheet-pan-salmon/