Brown Butter Tilapia with Capers

Prep time: 10 min
Total time: 20 min
Serves: 4
1 lb
fresh tilapia or sole fillets
500 g
1/4 tsp
each salt and pepper
1 mL
1/2 cup
all-purpose flour
125 mL
1 tbsp
olive oil
15 mL
1/4 cup
butter
60 mL
2 tbsp
capers, drained
30 mL
2 tbsp
lemon juice
30 mL
2
bunches kale, Swiss chard, or spinach chopped
Per serving (1/4 recipe):
calories
310
fat
21 g
saturated fat
11 g
carbs
14 g
sugar
15 g
protein
17 g
cholestrol
95 mg
fibre
1 g
sodium
800 mg

Directions

  1. Season fish with salt and pepper. Dredge in flour; shaking off excess. Heat oil in large skillet on medium. Fry fish 2 to 3 min. per side, or until golden brown and flakes easily with a fork. Transfer to plate and keep warm.

  2. Add butter to skillet (still on medium heat), swirling skillet until butter stops frothing and turns a light brown colour; 1 to 2 min. Remove from heat, stir in capers and lemon juice. Pour butter sauce over fish.

  3. Meanwhile, cook chard in simmering salted water just until tender, 30 sec. to 1 min. Drain and serve alongside fish.