Nancy's Tilapia (or Chicken or Veal) Piccata

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Nancy's Tilapia (or Chicken or Veal) Piccata

4.7 of 5 (50)

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

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!

Minutes to Prepare: 10

Minutes to Cook: 15

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.