My Inspiration . . .

Hello, and welcome to KT Made It, where I share my favorite dinners, desserts and more! I love trying out new recipes, and finding ways to make them healthier & happier on the hips.

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Saturday, September 17, 2011

Baked Tilapia with Caper-Parsley Sauce

Since I just started eating seafood about 3-4 years ago, I'm slowly incorporating new types of fish into my diet. I don't like red meat and I get really sick of eating chicken all the time, so this is a great way to change it up. I'm not a huge fan of shellfish, but fresh tuna, salmon and tilapia are all mild fish and are extremely easy to prepare. Healthy and very tasty!
{ Prep Time: 5 mins / Cooking Time: 20 mins / Difficulty: Easy / Yields: 4 servings }

4 (6-oz) fresh tilapia fillets
salt & pepper, to taste
olive oil cooking spray
1 cup white cooking wine
2 Tbsp butter
1 Tbsp capers
1/4 cup parsley, chopped

1. Preheat oven to 350 degrees. Season tilapia, on both sides, with salt and pepper. (This creates a beautiful brown crust!) Spray a large non-stick skillet with cooking spray and heat over medium-high heat. (Make sure to use a pan with a metal handle so you can place in the oven without melting your pan!)
2. Sear the fillets for about 2-3 mins on each side, until lightly browned. Place pan in the oven and bake for 15 mins.
3. While fish is baking, prepare the sauce: boil the white wine in a small saucepan over medium-high heat until it's reduced by half, about 3-5 mins. Whisk in the butter, capers and parsley.
4. Remove pan from oven; place fish on plates and drizzle sauce over the top of each fillet. Serve immediately.
** Tip: I know this may sound strange, but if you heat your dinner plates in microwave for 1 min before serving, you won't be serving hot food on a cold plate ;-) Or you can place plates in the oven for the last 2-3 mins of cooking time. **

Recipe borrowed from Real Simple Magazine

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