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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 177.1
  • Total Fat: 8.7 g
  • Cholesterol: 35.7 mg
  • Sodium: 268.5 mg
  • Total Carbs: 7.0 g
  • Dietary Fiber: 1.1 g
  • Protein: 16.5 g

View full nutritional breakdown of Nancy's Tilapia (or Chicken or Veal) Piccata calories by ingredient
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Nancy's Tilapia (or Chicken or Veal) Piccata

Submitted by: KEEPITMOVING
Nancy's Tilapia (or Chicken or Veal) Piccata

Introduction

This is my own creation. Sweet, mild, healthy, non-fishy tilapia is complimented by lemon, capers, butter, broth, and white wine in this satisfying and deceptively easy meal. I like my piccata lemony with touches of onion, garlic, and capers to round out the taste. This is a basic recipe for 1 lb. of filets. Please reduce this recipe accordingly if you use fewer filets, unless you want the leftunders as lunch or another dinner, like I do, if all is not eaten during the first go-‘round. I am a strong believer in flexibility, so experiment and substitute most any flaky white fish, pounded-flat veal or chicken cutlets, according to your creativity, pantry contents, budget, ingredient-availability, and personal tastes. I would greatly appreciate your feedback on this recipe, including any suggestions, comments, and input. Thank you for reading and trying this recipe! SparkPeople rocks my world! This is my own creation. Sweet, mild, healthy, non-fishy tilapia is complimented by lemon, capers, butter, broth, and white wine in this satisfying and deceptively easy meal. I like my piccata lemony with touches of onion, garlic, and capers to round out the taste. This is a basic recipe for 1 lb. of filets. Please reduce this recipe accordingly if you use fewer filets, unless you want the leftunders as lunch or another dinner, like I do, if all is not eaten during the first go-‘round. I am a strong believer in flexibility, so experiment and substitute most any flaky white fish, pounded-flat veal or chicken cutlets, according to your creativity, pantry contents, budget, ingredient-availability, and personal tastes. I would greatly appreciate your feedback on this recipe, including any suggestions, comments, and input. Thank you for reading and trying this recipe! SparkPeople rocks my world!
Number of Servings: 6

Ingredients

    1/3 cup whole wheat flour for dredging
    1/2 teaspoon salt
    1/2 teaspoon pepper
    1 pound (about 6) tilapia filets
    2 tablespoons of extra virgin olive oil (EVOO)
    1 tablespoon unsalted butter
    ¼ c. finely chopped sweet onion
    1 clove minced garlic
    1/2 c. white wine (one that you would drink)
    ½ cup reduced-sodium, low-fat chicken broth
    Juice of 1 large or 2 small lemons with optional, sliced lemon as garnish
    3 tablespoons fresh, chopped, Italian, flat-leaf parsley
    2 tablespoons nonpareil capers, rinsed and drained

Directions

1. Set a large, nonstick, saute pan or skillet over medium heat and add butter and EVOO.

2. In a shallow bowl, combine the flour, salt, pepper, to taste, lightly mixing in spices. Carefully dredge both sides of each fish filet in flour mixture, coating well.

3. Add fish to pan when oil is heated and cook until brown, about 1-½ minutes. Flip and cook another 1-½ minutes, or until fish flakes easily when tested with a fork and it is almost fully cooked. Transfer fish to a parchment-paper-lined platter (easier to handle and captures little bits of flavor that may fall off) and cover lightly with aluminum foil to keep warm.

4. Increase heat to high. Deglaze your pan with white wine, scraping up the brown bits, mixing well with a whisk. Add chicken broth, mixing well. Cook until liquid reduces to about half and alcohol has evaporated, about 5 minutes. Add lemon and onions. Mix well and cook until onions are soft, about 3 minutes. Add garlic, capers, butter, and 2 tablespoons parsley. Cook mixture for about 3 minutes, stirring occasionally.

5. Carefully add back the fish filets to the mixture with any little flavor bits on the parchment paper and cook another minute or 2, just until the fish is done, and the all of the flavors blend together.

6. Carefully remove from pan with spatula to plates or a serving platter. Place lemon slices over top and sprinkle remaining 1 tablespoon of parsley over the filets. Serve with salad and/or any veggie you like, and/or over cooked brown rice, whole wheat pasta, or other healthy carbohydrate, using remaining sauce over fish and/or to moisten accompaniment. This recipe makes 6 servings, or one filet per serving. Enjoy!

Number of Servings: 6

Recipe submitted by SparkPeople user KEEPITMOVING.






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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    WOW Nancy! This will change anyone's mind who doesn't like fish, like me. I know fish is good for you, so we have been eating it once a week since early 2009, and here it is November and this dish is the best fish Friday we've ever done. Lemony, salty, flaky deliciousness! Tastes just like chicken! - 11/13/09

    Reply from KEEPITMOVING (11/16/09)
    LOL You're a very funny lady! Well, you surely have done me proud with your kind compliment. I'm so glad you think it's 5-star material! Enjoy it each time you make it for your family. SP ROCKS! Nancy


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  • Incredible!
    2 of 2 people found this review helpful
    Just what I was looking for! I'll be making this for dinner tomorrow, I'll let you know how it goes.

    I made it tonight and it was AMAZING! So much wonderful flavor. I would order this in a restaurant! I served it with brown rice and roasted green beans. Thanks. - 8/23/09

    Reply from KEEPITMOVING (8/24/09)
    i LOVE your sparkname! what a hoot! yes, please let me know your opinion. thanks! nancy


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  • Incredible!
    1 of 1 people found this review helpful
    My husband said this was a "keeper"! Even my picky-eater son ate it with no complaining. Thanks for a great recipe. - 10/6/09

    Reply from KEEPITMOVING (10/7/09)
    When a picky-eater-son doesn't complain, hey, I'm calling that a success! So glad you enjoyed this recipe. Thanks so much for taking the time to comment! Nancy


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  • Incredible!
    1 of 1 people found this review helpful
    This was a very good recipe. I used Tilapia which is a bland tasting fish but your ingredients made it very tasty. DH really like it too. I made enough for lunch tomorrow. Thanks for sharing. - 10/1/09

    Reply from KEEPITMOVING (10/2/09)
    WOW! Your comment is kind and greatly appreciated. It is, when prepared correctly, a melt-in-your-mouth experience. Thanks for adding my recipe to your menu! Nancy


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  • Incredible!
    1 of 1 people found this review helpful
    I had a hankering for sole meuniere, so my boyfriend made this dish (which is very close to meuniere) with flounder last night. This was the first Spark recipe we've made, and it was fabulous! It doesn't exactly seem like "diet food," with the butter, but that was fine with us! - 9/24/09

    Reply from KEEPITMOVING (9/24/09)
    SUEGLEASON, this is music to my sparkears! I really like that you substituted flounder for the tilapia....that shows your sparkflexibility! Thanks for your kind words and positive review. Nancy


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  • Incredible!
    1 of 1 people found this review helpful
    I made this for dinner last night. DH is not a fan of fish, but this recipe changed his mind. The kids loved it too! I will be adding this to my meal plan. - 9/21/09

    Reply from KEEPITMOVING (9/21/09)
    Wow! Bensnana2, your comment made me grin a big sparksmile! If DH isn't crazy about fish and he (and the kids) liked this, then I'm a proud and happy sparker! Thanks and glad your family enjoyed this healthy and easy meal! Nancy


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  • Incredible!
    1 of 1 people found this review helpful
    I had some tilapia in the freezer and my husband loves anything with capers - so happy I checked Sparkrecipes for piccata recipes. Made it last night and it was fantastic!! DH says definitely a keeper! We love fish, but it didn't even taste like fish. - 9/4/09

    Reply from KEEPITMOVING (9/4/09)
    COUNTINGSHEEP, you made my day! I'm so happy you and your DH found this dish tasty enough to add to your stash as a keeper! You and DH have great taste! ;-) Thanks for your comment and fantastic rating! SP rocks my world! Nancy


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  • Incredible!
    1 of 1 people found this review helpful
    This ws the first SparkPeople recipe I've tried. I'm not a great cook due to very little experience cooking, but this was easy. PLUS, it tasted fantastic! Mine had a wonderful underlying lemon taste that just popped. Even my 17 yr old loved it :) - 8/19/09

    Reply from KEEPITMOVING (8/20/09)
    kertrats, i am pleased and honored by your comment. thank you very much for your feedback and posting! nancy


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  • 1 of 1 people found this review helpful
    this sounds delish. i am not familiar with capers and have heard they they are to always be removed and discarded after used. Is this true? - 8/9/09

    Reply from KEEPITMOVING (8/10/09)
    No, not necessarily. Capers are frequently served in meals of Mediterranean origin. I bet if you tried it, you'd like it! Please let me know. Thanks for reading and commenting! SparkPeople rocks myy world! Nancy


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  • I followed the recipe exactly and ended up with a delicious main course. I would have licked the plate if it was socially acceptable to do so, it was that good. The blend of lemon and capers along with tilapia were perfect. Can I give this recipe six stars? - 7/2/14

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  • Tried it with chicken strips and added sweet pepper and mushroom. Great contrasting flavours which we really enjoyed. Served it with basmati rice. Looking forward to trying it with fish. - 3/24/13

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  • I'm sorry but this was very gross. I thought I could make fish my family would like but husband and kids hated it. - 3/15/13

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  • This was quick & easy. The ingredients infused the Tilipia with wonderful flavor. My family really enjoyed this. Suffice it to say, this will definetely be added to my collection of recipes. I reccommend that you try it. Thanks for sharing this with us Nancy. - 3/13/13

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  • Excellent recipe and very easy. I wish I had made extra sauce but it was still yummy with just following the recipe as written. - 3/3/13

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  • This recipe elevates simple tilapia to a restaurant quality meal! After reading the other reivews, I doubled the ingredients for the sauce and served it over mashed cauliflower. Delicious - 1/30/13

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  • BF and I are in love! <3 Thank You! - 11/13/12

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  • I've made this with chicken a dozen times, but never thought about using fish. I'm not a big fish person, but have decided that it's healthy so I should eat it anyway, but hadn't found the recipe to break into that world - until now! Love the acidic lemon and briny capers! YUM - 9/21/12

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  • Great meal Nancy... My wife is not a fish kind of gal and after reviewing some of the other members comments, I convinced her that we needed to try. We thought it was fantastic! Thanks again for sharing! - 5/14/12

    Reply from KEEPITMOVING (5/15/12)
    weed76, it's easy, versatile, and great for you! a lot of folk who aren't fish-lovers have found this recipe something they like, is easy to prepare, and go to again and again.....thanks for putting a big sparksmile on my face! nancy


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  • This was AWESOME! Best tilapia recipe I've ate yet! - 5/14/12

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  • Yummy - 4/3/12

    Reply from KEEPITMOVING (4/3/12)
    thanks so much for your feedback! it's sincerely appreciate it because SPARKERS ROCK MY WORLD!!! Nancy


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  • f'n awesome! and I HATE fish! lol
    gj nancy! - 1/20/12

    Reply from KEEPITMOVING (9/22/12)
    your feedback is the best! ENJOY! nancy


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  • This was a great dish! I have never had Piccata anything before and I really enjoyed this dish. Will defintely be making it again. - 11/2/11

    Reply from KEEPITMOVING (11/18/11)
    LMJ2874, thanks for the terrific compliment! Nancy


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  • delicious!!! thanks for sharing. I always struggle to find good tilapia recipes! - 9/13/11

    Reply from KEEPITMOVING (11/18/11)
    i'm so pleased that you enjoyed the recipe! thank you for your feedback. Nancy


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  • Made it last night and it was awesome. - 5/8/11

    Reply from KEEPITMOVING (11/18/11)
    now THAT's what i call a review! thanks so much for trying and enjoying the dish! spark on! nancy


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  • Yum! My husband loved it - I usually make my own version of chicken piccata, but was making tilapia and saw this - never thought of making a fish version. I ate half my fillet and saved the remaining half for lunch the next day. The only thing I omitted was the white wine, as I didn't have any. - 4/7/11

    Reply from KEEPITMOVING (11/18/11)
    hey, you make it the way you want to, can, and feel like! that's what's so good about a flexible, friendly recipe! so glad you enjoyed it and thanks for your feedback! nancy


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