Tilapia With Lemony Mediterranean Sauce Recipe

Name: Tilapia With Lemony Mediterranean Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 pound tilapia cut into 4 oz pieces; 8 tablespoons flour; 1 tablespoon olive oil; 1 pound asparagus trimmed; 1 tablespoon olive oil; 1 cup onion finely chopped; 2 cloves garlic; 1 lemon large, zested and juiced; 1 cup white wine; 2 tablespoons honey; 2 teaspoons oregano dried; 8 tablespoons capers drained; 8 tablespoons low-fat feta cheese crumbled

Servings: persons

1 pound tilapia cut into 4 oz pieces
8 tablespoons flour
1 tablespoon olive oil
1 pound asparagus trimmed
1 tablespoon olive oil
1 cup onion finely chopped
2 cloves garlic
1 lemon large, zested and juiced
1 cup white wine
2 tablespoons honey
2 teaspoons oregano dried
8 tablespoons capers drained
8 tablespoons low-fat feta cheese crumbled

1
Preheat oven to 450. Line a cookie sheet with foil and spray with olive oil cooking spray. Spread asparagus on the cookie sheet and and spray with cooking spray. Sprinkle with a pinch of salt and pepper. Roast 15 - 20 minutes until asparagus is crisp-tender and remove from oven. Set aside.
2
Heat a small non-stick skillet over medium high heat and add 1 tablespoon olive oil. Add onion and cook, stirring frequently, for 5 minutes to soften. Add garlic, lemon and zest, wine, honey, capers and oregano. Bring to a boil, then reduce heat to medium-low and simmer to reduce by half about 20 minutes. Set aside.
3
While sauce simmers, heat a large non-stick skillet with one tablespoon olive oil. Dredge tilapia in flour and add to pan. Cook 4 - 5 minutes per side, dependent on how thick your tilapia is, until the meat is opaque and just flakes.
4
Top tilapia with sauce and serve with asparagus.

382

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 pound tilapia cut into 4 oz pieces, 8 tablespoons flour, 1 tablespoon olive oil, 1 pound asparagus trimmed, and more.

Yes, Tilapia With Lemony Mediterranean Sauce falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Tilapia With Lemony Mediterranean Sauce

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