Tilapia with Lemon Caper Sauce and Roasted Cauliflower

A healthy, bright flavoured fish dinner that is easy to make and low in calories.


Time 35 minutes
Servings 4
Difficulty Easy





  • To coat baking sheet Olive oil , extra virgin
  • 2 lbs Cauliflower, cut into florets
  • 3 cloves Garlic , minced
  • 1 tbsp Lemon juice
  • For drizzling Olive oil , extra virgin
  • To taste Salt
  • To taste Black pepper, freshly ground


  • 1 ½ lbs Tilapia, filet
  • To taste Salt
  • To taste Black pepper, freshly ground
  • 2 tbsp Butter
  • 2 tbsp Olive oil , extra virgin


  • 2 Shallot , minced
  • 1 clove Garlic , minced
  • ¾ cup White wine
  • 3 tbsp Lemon juice
  • 1 tbsp Capers
  • 1 tbsp Parsley , minced
  • 1 medium Lemon zest
  • For garnish Parmesan cheese , grated


  • Preheat oven to 205°C / 400°F. Line a baking sheet with parchment paper. Coat with olive oil. 
  • In a bowl, combine cauliflower with garlic. Drizzle with lemon juice, olive oil and toss. Spread florets onto sheet. Season with salt and black pepper. Put cauliflower in the oven and roast until golden brown, about 25 to 30 minutes.
  • Season tilapia filets with salt and black pepper. In a large skillet, melt butter and olive oil over medium heat. 
  • In batches, cook tilapia for 4 minutes before flipping and cooking for an additional 2 to 3 minutes. Transfer to a plate and keep warm. Set skillet aside. Keeping the same skillet at medium heat, add shallots and garlic. Cook until soft, about 2 minutes. 
  • Add in white wine and lemon juice and bring to a boil over medium-high heat, about 4 minutes. Stir in capers, parsley and lemon zest. Taste for seasoning. Place tilapia back into skillet and spoon sauce over top.
  • Remove cauliflower from oven and garnish with Parmesan cheese. Serve with tilapia. 


  • Serve tilapia with any grain or vegetable you wish
  • While it isn’t necessary, tossing the cauliflower during roasting will help it to brown more evenly