Parmesan Crusted Tilapia w/Lemon Caper Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 270.0
  • Total Fat: 9.4 g
  • Cholesterol: 5.7 mg
  • Sodium: 390.2 mg
  • Total Carbs: 13.1 g
  • Dietary Fiber: 0.5 g
  • Protein: 33.1 g

View full nutritional breakdown of Parmesan Crusted Tilapia w/Lemon Caper Sauce calories by ingredient

Number of Servings: 4


    4 tilapia filets
    1/2 cup flour (for dredging)
    1 cup egg substitute (egg beaters)
    1/4 cup flour
    1/2 cup parmesan cheese
    1/2 tablespoon olive oil
    1 garlic clove, chopped
    1 tablespoon capers, drained
    1/2 lemon, juice of
    2 tablespoons white wine
    1/4 cup chicken broth
    1/2 can of artichokes (optional)


Prepare parmesan flour by combining 1/4 cup flour and parmesan cheese in shallow dish, set aside.
Dredge fish in plain flour, shake off excess flour.
Dip in egg wash.
Coat in parmesan flour.
Heat non-stick frying pan with olive oil (very hot)
Brown fish on both sides, remove from pan and keep warm.
In same pan, add more oil if needed, saute garlic.
Add capers, lemon juice, chicken broth and wine (and artichokes if you like).
Reduce by half and remove from heat.
Spoon mixture over fish and serve.

Number of Servings: 4

Recipe submitted by SparkPeople user BMRICHWINE.

TAGS:  Fish | Dinner | Fish Dinner |