Pan-Seared Tilapia with Lemon Chives & Capers

I now make this with barramundi which is a much better environmentally-sustainable alternative to tilapia and is just as delicious! You can often find it in the freezer section at the health food store. Just defrost it and proceed with the recipe that follows.

The tender white flesh of this pan-seared talapia fish is mild and delicious, even kids love it because it’s not fishy at all! In fact, a few years back, when we taught this healthy cooking camp for young kids, I purposely introduced this recipe later during the week, because I figured, maybe by then, they’ll love me so much (!), they will think or just say they love fish! But, really, I don’t think it had anything to do with me, it was all about the tilapia! They LOVED it so much, it turned out I hadn’t ordered enough filets for seconds!  For you, the adult, making this,  it’s extra special because it takes all of 15 minutes to get on the table from start to finish!

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Table of Contents

Pan-Seared Tilapia with Lemon Chives & Capers

Servings 4

Author Catherine Katz

Ingredients

• Juice of 2 lemons about 1/2 cup
• 2 Tbsp fresh chives snipped
• 1 Tbsp drained capers
• 5 Tbsp extra-virgin olive oil
• 4 fresh tilapia fillets about 1 1/2 pounds
• 1/4 tsp salt
• Freshly ground black pepper to taste
• 1/4 cup whole wheat Flour

Instructions

• In a small bowl, stir together the lemon juice, chives, capers, salt, and 3 tablespoons of the olive oil. Set aside.
• Rinse the fish and pat dry. Season with a little salt and pepper.
• Place the flour on a flat plate and dredge the fish, coating both sides.
• Discard the extra flour.
• Heat the remaining 2 tablespoons oil in a large nonstick skillet over
• medium heat. Once the skillet is hot, add the fish and cook, for 5-6 minutes, on each side (turning only once) until tender and browned on both sides.
• To serve, place a fillet on each of 4 plates and drizzle with the lemon/caper dressing.