Description
Tilapia fillet served with a zesty lemon caper sauce over wild rice.
Ingredients
Scale
- 4 tilapia fillets (6 oz each)
- 2 tablespoons olive oil
- 1 lemon (juiced and zested)
- 2 tablespoons capers, rinsed and drained
- 2 cloves garlic, minced
- 1/4 cup white wine
- 1/4 cup chicken broth
- Salt to taste
- Pepper to taste
- 1 cup wild rice
- 2 cups water or broth for cooking rice
Instructions
- Rinse wild rice under cold water.
- Combine wild rice and water or broth in a pot, bring to a boil, then reduce heat and simmer for 45-50 minutes until tender.
- While rice cooks, heat olive oil in a skillet over medium heat.
- Season tilapia fillets with salt and pepper, then add to the skillet. Cook for 3-4 minutes per side until golden and cooked through.
- Remove tilapia and set aside. In the same skillet, add garlic and sauté for 30 seconds.
- Add white wine and scrape the pan to deglaze, then add chicken broth, lemon juice, lemon zest, and capers. Simmer for 2-3 minutes.
- Return tilapia to the skillet, spoon sauce over fillets, and heat through.
- Serve tilapia over wild rice, drizzling with extra sauce from the skillet.
Notes
- For a variation, add sautéed spinach or asparagus for color and nutrition.
- Garnish with fresh parsley or additional lemon zest for presentation.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Sauté and Simmer
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with sauce and rice
- Calories: 450
- Sugar: 1g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 40g
- Cholesterol: 80mg
Keywords: tilapia fillet lemon caper sauce wild rice recipe