Tilapia With Lemony Mediterranean Sauce


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 large lemon, zested and juiced
2 tablespoons honey
2 teaspoons oregano, dried
8 tablespoons capers, drained
8 tablespoons low fat feta cheese, crumbled


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.
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.
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.
Top tilapia with sauce and serve with asparagus.


This simple recipe for tilapia is packed with lemony flavor. Capers and oregano finish off the sauce perfectly.




Friday, December 17, 2010 - 7:01am


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