Seafood Piccata


Seafood Piccata
Author: Coach Nancy
  • 6-8 ounce of tilapia, thinly sliced (or any other fish or seafood of choice)
  • 1/4 cup of ground flax meal salt to taste
  • 1 Tablespoon Italian seasonings
  • Peanut oil in cooking spray
  • 1 fresh lemon or 3 Tablespoons of pure lemon juice
  • 1 cup of white cooking wine
  • 2 Tablespoons of jarred capers with juice
  • 3 sprigs of parsley
  • 1 Tablespoon of extra virgin olive oil
  1. Spray a baking sheet with peanut oil and preheat the oven at 325 degrees. Place egg whites in a small bowl. Take ground flax meal and place in a Ziploc bag. Place fish in it and lightly coat it with the flax. Remove the fish and sprinkle salt and Italian seasonings. Place the olive oil in a pan and place over medium heat. Cook the tilapia until flaky to the touch and remove.
  2. For the sauce, use the same pan over medium heat. Spoon the capers making sure to use as much of the juice as possible. Place them into the pan. Pour the white wine into the pan and stir. Finally cut the lemon in half and pit it and squeeze one half of the lemon into the mixture or pour the 3 Tbsp of pure lemon juice. Stir until little bubbles form and then place on very low heat to keep warm.
  3. Take the tilapia and place into the sauce. Serve by placing the fish on a plate and pouring the remaining sauce on top. For an extra kick, you can grate and sprinkle a little lemon zest and parsley on top of the dish. You may garnish by slicing the other lemon half and/or by using a few sprigs of parsley.


About the author

Coach Dean

Former Fat Boy Turned Health and Fitness Junkie. Award Winning Fitness Business Owner and Trainer. World Class Nutrition Coach. Truth Teller. Scholar. Opinionated. Humble and Willing To Tell You About It. Tell Dean He Is Full Of It On Any Of His Social Media Profiles. He Will Probably Agree.

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