Description
A light and flavorful dish featuring tilapia fillets topped with a tangy lemon caper sauce, served with wild rice.
Ingredients
Scale
- 4 tilapia fillets (6 oz each)
- 1 cup wild rice
- 2 cups water or vegetable broth
- 2 tbsp olive oil
- 2 tbsp unsalted butter
- 3 garlic cloves, minced
- 1/4 cup fresh lemon juice
- 2 tbsp capers, drained
- 1/4 cup fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- Rinse the wild rice under cold water and cook it in water or vegetable broth according to package instructions.
- Season the tilapia fillets with salt and black pepper.
- Heat olive oil in a skillet over medium heat. Add the tilapia fillets and cook for 3-4 minutes per side until golden and flaky. Remove from the skillet and set aside.
- In the same skillet, melt butter and sauté minced garlic until fragrant (about 30 seconds).
- Add lemon juice and capers, stirring to combine. Let the sauce simmer for 1-2 minutes.
- Return the tilapia fillets to the skillet, spooning the sauce over them. Cook for another minute to warm through.
- Sprinkle with fresh parsley and serve immediately over cooked wild rice.
Notes
- Use fresh lemon juice for the best flavor.
- If wild rice is unavailable, substitute with brown rice or quinoa.
- Adjust lemon juice and capers to taste.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with rice
- Calories: 320
- Sugar: 2g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 80mg
Keywords: tilapia, lemon caper sauce, wild rice, healthy, Mediterranean