Healthy white fish is always a fantastic way of eating cleaner. Our white fish recipe with lemon and caper sauce is perfect for that! White fish like tilapia, halibut, sole and cod are always fantastic options for healthy seafood dishes.
Summer Low Carb Lunch
INGREDIENTS
- 12 ounces (340 g) (two 6-ounces fillets) firm White Fish (tilapia, cod, mahi-mahi, sole, flounder)
- 1 Tablespoon (30 ml) Olive Oil or Butter
- 1 medium (1 medium) Shallot , minced or 2 Tablespoons minced onion
- 2 cloves (2 cloves) Garlic , minced
- 1/2 cup (120 ml) dry White Wine or stock or broth
- zest of 1 medium Lemon
- 2 Tablespoons (30 ml) Lemon Juice
- 2 Tablespoons (30 ml) Capers , rinsed
- 1 Tablespoon (15 ml) minced Parsley
- Kosher Salt or Sea Salt, to taste fresh ground Black Pepper , to taste (optional) red Chili Flakes
INSTRUCTIONS
- Season the fish with salt and pepper on both sides. Heat non-stick frying pan on medium heat. Add olive oil or melt the butter in the warm pan.
- Add the fish. Cook on both sides until each side is browned. A light crust should form. Don’t over cook the fish and make sure it’s still moist. Gently and carefully remove the fish from the pan and set aside.
- In the same heated pan, add the shallot (or minced onion) and garlic. Cook until tender and translucent.
- Add the wine (or stock/broth), lemon zest and lemon juice. Heat the sauce until it gently starts to boil. Reduce heat.
- Simmer the sauce for about 2 minutes or until it reduces a bit. Add capers, parsley, salt, and pepper to taste. Add optional red chili flakes.
- Return the fish to the pan and cook for about another 1-2 minutes or until the fish is warmed in the sauce. Serve warm.
