Healthy White Fish with Lemon and Capers
This healthy white fish with lemon and capers recipe has been on our weekly rotation and we just don’t get tired of it. It’s such an easy fish recipe to make but best of all, it’s loaded with great flavors.
Healthy White Fish with Lemon and Capers Recipe
White fish is always a favorite fish to cook up and with the lemon caper sauce, it’s super delicious! There’s so many different white fishes you can cook: tilapia, cod, halibut, mahi mahi, haddock, sole or flounder. There’s so many options and they all cook up great with this white fish recipe that you should try to new type of fish if you’re always eating the same one. If you’re hungry for a light and quick dinner, then this low carb fish recipe is for you. If you want it a little more decadent or more sauce, you can add more butter. Sure, you’re going to add more calories, but if you can splurge a bit the extra butter definitely adds wonderful flavor!
Video: Heathy Fish with Lemon Caper Sauce:
Options for Making the Healthy White Fish
- Change up the fish. Tilapia, cod, mahi mahi, etc. They all have different textures and flavors. Try it with one kind and then try again with another. Find the one you like the best.
- Use fresh lemon juice if you can. It will be much more bright tasting. If you only have bottled lemon juice, it will still work but will vary in the flavor.
- If you don’t want to use wine, you can substitute a light broth, like chicken broth, seafood broth, or vegetable broth.
- Add an extra handful of fresh herbs such as dill or parsley and it’ll be extra flavorful and wonderful. Everyone will be thrilled with the flavors and it’s an easy way to get your family to eat more seafood!
Fish with Lemon Caper Sauce
Ingredients
- 12 ounces (340 g) (two 6-ounces filets) firm White Fish (tilapia, cod, mahi-mahi, sole, flounder)
- 2 Tablespoons (30 ml) Olive Oil or Butter
- 1 medium Shallot , minced or 2 Tablespoons minced onion
- 2 cloves Garlic , minced
- 1/2 cup (120 ml) dry White Wine
- zest of 1 medium Lemon
- 2 Tablespoons (30 ml) Lemon Juice
- 2 Tablespoons (30 ml) Capers , rinsed
- 1 Tablespoon (15 ml) minced Parsley
- Kosher Salt or Sea Salt , to taste
- fresh ground Black Pepper , to taste
- (optional) red Chili Flakes
Instructions
- Season fish filets with salt and pepper on both sides. Heat non-stick frying pan on medium heat. Add olive oil or melt butter in the pan. Add the fish and cook on both sides until browned on both sides but still moist.
- Remove fish from the pan and set aside. In the same pan, add the shallot (or minced onion) and garlic. Cook until tender and translucent. Add the wine, lemon zest and lemon juice. Heat the sauce until it gently starts to boil. Reduce heat.
- Simmer the sauce for about 2 minutes or until it starts to reduce a bit. Add capers, parsley, salt, and pepper to taste. Add optional red chili flakes.
- Return the fish to the pan and cook for about another 1-2 minutes or until the fish is warmed in the sauce. Serve warm.
Nutrition Information per Serving
Other Must-Make Seafood Recipes
- Super Easy Honey Garlic Shrimp Recipe
- Our Popular Garlic Salmon in Foil Recipe
- Honey Garlic Salmon Recipe
- Hearty Salmon and Corn Chowder
- Foil Pack Garlic Butter Tilapia or White Fish
- Check out these easy healthy fish recipes
This recipe was originally published in 2016 and republished in 2021. If you made this recipe please share it in the comments below. Thanks so much!
9 Comments on “Healthy White Fish with Lemon and Capers”
This is delicious. I used rainbow trout instead and fry light as my oil, but the flavour was fantastic. Thank you; i have recommended this recipe to others!
thank you so much for enjoying it! And thank you for recommending the recipe to others!
I used Lake Michigan Whitefish in this recipe and used Perez Sherry for the wine. It was a great meal. I paired the fish with brown rice cooked in chicken stock and broccoli.
Love the Sherry substitute. Sounds fantastic!
This is a total guilt-free delicious fish recipe. I really love making this.
simple and Delicious
I’m just starting to eat healthy, I came across this, when I was making the sauce not going to lie it didn’t look appealing but oh boy! Looks can be deceiving, the taste of this recipe was fantastic! I used tilapia and white cooking wine for the sauce. I paired this with brown rice and steamed broccoli. Definitely will be making this again with Cod.
So glad you loved it. We love this recipe with the cod too. Usually the cod we get is thicker than the tilapia we find, so we’ll cook it for a little longer. Hope you love it with the cod too!
That lemon caper sauce was so darn good. I can’t get enough.