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  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pound (about 6) tilapia fillets
  • 4 teaspoons canola oil
  • 1 cup reduced-sodium chicken broth
  • 1 teaspoon cornstarch
  • 2 tablespoons lemon juice
  • 1 tablespoon butter
  • 1 tablespoon chopped parsley
  • 2 tablespoons nonpareil capers, rinsed and drained, optional
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How to Make Tuna or Salmon Salad

This recipe allows you to use either tuna or salmon salad as the ingredients compliment both seafood dishes.

Combine flour, salt, and pepper in a shallow bowl. Dredge fish in flour mixture, coating well.
In a large nonstick skillet, heat oil on medium-high. Add fish and cook until brown, about 2 minutes. Flip and cook another minute. Transfer fish to a platter and keep warm.
Increase heat to high, add broth to skillet, and bring to a boil. Cook until liquid is reduced to 1/2 cup; it'll take about 3 minutes. Dissolve cornstarch in 1 tablespoon water; whisk into broth. Cook another minute, then stir in lemon juice, butter, parsley, and capers, if you're using them. Spoon the sauce over fish.

nutrition information

Per Serving: cal. (kcal) 269, Fat, total (g) 10, carb. (g) 20, fiber (g) 1, pro. (g) 26, Percent Daily Values are based on a 2,000 calorie diet
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