Tilapia food
Tilapia is a great fish for anyone who needs to add more fish to their diet. Tilapia fish is lean and high in protein. This is one of many popular tilapia recipes where the fish is combined with vegetables to add beneficial vitamins. Don’t worry about the alcohol; all of it will boil away before the dish is ready to eat.
Start by heating up a big skillet over medium heat. Ideally use a non-stick skillet since this will reduce the need for grease. Drizzle 2 tablespoons of olive oil over the 6 ounces of tilapia fillets and season with salt and pepper. Put the fillets in the skillet and squeeze the juice from ½ lemon over them. Cook the fillets until you can use a fork to flake them, it will normally take around 3 minutes per side. Put the fillets on a warm plate and keep them warm. Squeeze the remaining ½ of the lemon over the skillet and add ½ cup of white wine, 2 chopped tomatoes, 3 tablespoons of capers, and salt and pepper to taste. Turn the heat up to medium high and leave to boil for 2 minutes (this will remove the alcohol from the white wine). Bring the heat down to low and put the fillets back in the skillet. Add 1 cup of asparagus spears (cut in halves). Cover the skillet and leave to simmer for 2 minutes. Serve immediately.
Tips! If you are okay with adding some butter to the dish, you can increase the heat to medium high after removing the tilapia fillets. Whisk in 3 tablespoons of butter and boil to desired consistency. Spoon the butter sauce over the tilapia fillets and serve. Butter is rich in fat soluble vitamins.