Pan-Fried TIlapia w/ White Wine and Capers

5 of 5 (1)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 289.5
  • Total Fat: 12.7 g
  • Cholesterol: 76.5 mg
  • Sodium: 338.7 mg
  • Total Carbs: 6.7 g
  • Dietary Fiber: 1.2 g
  • Protein: 35.6 g

View full nutritional breakdown of Pan-Fried TIlapia w/ White Wine and Capers calories by ingredient

Number of Servings: 4


    1/4c Tomatoes
    2 tb lemon juice
    2 tbs capers, drained
    1/4c white wine
    1 clove garlic, minced
    1/2tsp basil
    1/2 tsp salt
    1/4 tsp pepper
    1/4c whole wheat flour
    1 spray cooking spray
    1/4c fat-free chicken broth
    1lb tilapia, (4-6oz filets)
    1 1/2tb olive oil
    2 tb salted butter


Combine first 6 ingredients, stirring well with a whisk; set aside.

Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.

Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan.

Add wine mixture to pan; cook 30 seconds, stirring constantly. Remove from heat; stir in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley. Serve with lemon wedges, if desired. Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce).

Serving Size:  1 fillet and 2 tablespoons sauce

Number of Servings: 4

Recipe submitted by SparkPeople user MARFYCAN.

TAGS:  Fish | Dinner | Fish Dinner |

Member Ratings For This Recipe

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    Based on a Weight Watchers recipe with one small swap of basil for parsley. 6 Smart Pts per serving. - 2/3/17