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Prep Time
10 mins
Total Time
20 mins
Serves
4

Ingredients

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

Method

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

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Nutritional Facts Per Serving

Nutrition Description:
Per serving (1/4 of the recipe)
Calories:
310
Fat:
21 g
Saturated Fat:
11 g
Carbs:
14 g
Fibre:
1 g
Sugar:
15 g
Cholesterol:
95 mg
Protein:
17 g
Sodium:
800 mg