Tilapia in White Wine Caper Sauce


Tilapia in white wine caper sauce close upWhen we lived at our old apartment we did as much shopping as we could at the tiny Mexican market around the corner.  They only carried one type of fish labelled “Filete de Pescado.” One day I asked the butcher what kind of pescado I was always buying.  ”Filleted,”he  answered.

Anyway, I’m pretty sure it was tilapia so that’s my tilapia story.

Tilapia in white wine caper sauce overhead squareI love this white wine caper sauce with any white fish or even thinly sliced chicken breasts.  Sometimes I dredge the fish in a little flour before cooking for extra thickening but leaving it out makes a delicate sauce that’s a perfect compliment for a light, flaky fish like sole, tilapia, or swai.  The rich butter and briny capers make this simple sauce taste absolutely elegant.

This dish is paleo, gluten-free and takes only 20 minutes to prepare.  Blanch some vegetables, make a pot of rice, or put together a green salad while it’s cooking for a quick meal under 400 calories.

Tilapia in White Wine Caper Sauce

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Yield: 4 servings

Calories per serving: 287

Fat per serving: 11.5g

Tilapia in White Wine Caper Sauce


  • 4 5-oz tilapia filets (can substitute sole or swai)
  • Salt and pepper, to taste
  • 2 tbs unsalted butter
  • 1 tbs olive oil
  • 2 shallots, minced
  • 1 garlic clove, minced
  • 2/3 cup dry white wine
  • 2 tbs fresh lemon juice
  • 2 tbs capers
  • 1 tbs fresh flat-leaf parsley, chopped
  • zest of 1/2 lemon


Season fish with salt and pepper. Heat butter and olive oil in a large skillet over medium heat. When foam subsides, add fish and cook, turning once, until just opaque, about 5-8 minutes. Set aside and tent with foil to keep warm.

Add the shallots and saute, stirring, about 2 minutes. Add garlic and cook another minute, until fragrant. Add the wine and lemon juice to the pan and increase heat. Simmer, stirring, scraping up any brown bits, until sauce begins to thicken, about 3-4 minutes. Remove from heat and stir in parsley, capers, and lemon zest. Season to taste and serve.

Nutritional Information

Calories 287 / Total Fat 11.5g / Saturated Fat 4.7g / Cholesterol 112mg / Sodium 237mg / Total Carbohydrates 2.6g / Sugars 0.5g / Protein 34.7g
Weight Watchers Points: 7 / PointsPlus: 6

Tilapia in white wine caper sauce landscape


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