Genevieve KellerFish Piccata is a light and flavorful dish that typically features a delicate white fish, such as tilapia, sole, or cod, lightly coated in flour and pan-fried to a golden crisp. The fish is then served with a zesty sauce made from lemon juice, capers, and white wine or chicken broth, often finished with a touch of butter or olive oil for richness. This Italian-inspired cuisine is not only delicious but also offers notable health benefits.
The white fish used in Piccata is a great source of lean protein, essential for muscle growth and repair, and low in unhealthy fats. Additionally, fish is rich in omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation. The lemon-caper sauce provides a burst of vitamin C and antioxidants, while the light cooking method preserves the nutritional integrity of the ingredients.
Fish Piccata is an excellent choice for a healthy, balanced meal that doesn’t sacrifice flavor for wellness. Its combination of lean protein, healthy fats, and a light sauce makes it a heart-healthy and satisfying option, perfect for those looking to enjoy a nutritious yet delicious dish.
Ingredients
- 2 tsp Capers
- 4 Filets of Cod, Sole, or other white fish, 6-8 oz each
- 2 tbsp Unsalted Butter
- 1 tbsp Olive Oil
- 2/3 cup White Wine, dry
- 2 tbsp Lemon Juice, fresh
- 2 shallots, minced
- 2 cloves garlic, minced
- 1 tbsp Flat Leaf Parsley, chopped
- Zest of one lemon
- Salt and Pepper, to taste
Instructions
Rinse capers and pat dry.
Season the fish with salt and pepper.
Place a large nonstick pan over medium heat. Melt the butter with the olive oil.
Place filets into the pan and cook, only turning once, until they are browned on both sides, and opaque in the center. Approximately, 6 to 8 minutes.
Transfer the fish to a warm platter and cover with aluminum foil.
Add the garlic and shallots to the pan, stirring often. Cook until fragrant, about 2 minutes.
Increase the heat to medium high and add the white wine and lemon juice. Cook until thickened slightly, about 2-3 minutes.
Stir in the capers, parsley, and lemon zest, season with salt and pepper.
Serve the fish with a large spoonful of sauce poured over each filet, any excess on the side in a small sauce dish.
Notes
If you want to make a dressy platter for entertaining, arrange lemon slices over the fish before pouring the sauce over. Add extra parsley as needed for garnish.
