Looking for a healthy and delicious fish recipe? Look no further than Tilapia Piccata! This tasty dish packs a punch with a total calorie count of 450. Not only is it a great way to get your daily dose of protein and omega-3 fatty acids, but it's also easy to prepare. So, grab your apron and let's get cooking!

Aside from its savory taste, Tilapia Piccata is also loaded with nutrition. A single serving contains roughly 28 grams of protein and 13 grams of fat, with only 4 grams of carbs. Plus, it's a great source of vitamin B12, which is important for brain function and nerve health.

Now that you know how healthy and delicious Tilapia Piccata can be, let's dive into some tips for cooking it to perfection.

Ingredients

For this recipe, you'll need: - 4 oz. of tilapia fillet - 1 tbsp. of olive oil - 2 cloves of chopped garlic - 1/4 cup of white wine - 1/4 cup of chicken broth - 1 tbsp. of lemon juice - 1 tbsp. of capers - 1 tbsp. of butter - Salt and pepper to taste Note: You can increase or decrease the amount of ingredients depending on the number of servings you want to make.

Instructions

1. Heat the olive oil in a pan over medium-high heat. 2. Add the garlic to the pan and sauté for about a minute. 3. Add the white wine, chicken broth, and lemon juice to the pan and stir well. Let the mixture simmer for about five minutes.

How to cook Tilapia Piccata

4. Add the tilapia fillet to the pan and cook for about three minutes per side. Be sure to season the fish with salt and pepper to taste. 5. Once the fish is cooked through, remove it from the pan and set it aside. 6. Add the capers and butter to the pan, stirring until the butter has melted and the sauce has thickened. Pour the sauce over the fish and serve immediately.

Nutritional facts

One serving of Tilapia Piccata contains approximately: - 450 calories - 28 grams of protein - 13 grams of fat - 4 grams of carbs - 1.1 milligrams of vitamin B12 Note: Nutritional information may vary depending on the size and quality of the ingredients used.

Tips and tricks

- For a gluten-free option, swap out the flour in the recipe for cornstarch. - If you don't have capers on hand, you can substitute them with sliced green olives. - Be sure to use a non-stick pan to prevent the fish from sticking to the surface. - To enhance the flavor of the dish, add some chopped parsley or basil on top before serving. - If you want to make the dish a bit spicier, you can add some red chili flakes to the sauce. - Tilapia Piccata is best served fresh, but you can store leftovers in an airtight container in the fridge for up to two days.

Health benefits of Tilapia

Tilapia is a type of fish that is not only delicious, but also has several health benefits. It's a great source of protein, omega-3 fatty acids, and vitamin B12. Plus, it's low in calories and carbs, making it a great option for a healthy and balanced diet. Some studies have also suggested that Tilapia may have anti-inflammatory properties and can help reduce the risk of heart disease. However, it's important to note that not all Tilapia is created equal. To get the most health benefits, it's best to choose farm-raised Tilapia that has been fed a healthy diet and is free from harmful chemicals and antibiotics.

Variations of Tilapia Piccata

While the classic Tilapia Piccata recipe is delicious on its own, there are several variations you can try to mix things up. Here are a few ideas: - Use salmon or cod instead of tilapia fillets for a different flavor. - Add some chopped tomatoes to the sauce for a burst of color and flavor. - Use lime or orange juice instead of lemon juice for a citrusy twist. - Top the fish with some freshly grated parmesan cheese for an extra layer of flavor.

How to store Tilapia Piccata

If you have leftovers, you can store Tilapia Piccata in an airtight container in the fridge for up to two days. When reheating, be sure to heat the fish and sauce separately to prevent the fish from overcooking. Alternatively, you can freeze the cooked fish for up to three months. Just be sure to thaw it in the fridge overnight before reheating.

Frequently asked questions

Q: How do I know if the fish is cooked through? A: The fish should be opaque and flaky when it's fully cooked. You can also use a meat thermometer to check if the internal temperature has reached 145°F. Q: Can I use frozen tilapia fillets for this recipe? A: Yes, but be sure to thaw them fully before cooking.

Serving suggestions

Tilapia Piccata is a versatile dish that can be served with a variety of sides. Here are a few ideas: - Roasted vegetables, such as asparagus or zucchini. - Lemon and herb rice. - Garlic mashed potatoes. - Caesar salad.