Tilapia with Lemon Caper Sauce and Roasted Cauliflower

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INGREDIENTS

NAME

WEIGHT

VOLUME

Olive oil, extra virgin

To coat baking sheet 

-

Cauliflower, cut into florets 

900 g / 2 lb 

1 head

Garlic, minced 

9 g

3 cloves

Lemon juice

15 g

15 mL / 1 tbsp 

Olive oil, extra virgin

for drizzling

-

Salt 

to taste

-

Black pepper, freshly ground 

to taste

-

Tilapia, filet

700 g / 24 oz

4 fillets

Salt

to taste

-

Black pepper, freshly ground 

to taste

-

Butter

30 g

2 tbsp

Olive oil, extra virgin

30 g

30 mL / 2 tbsp

Shallot, minced 

80 g

2 shallots

Garlic, minced 

3 g

1 clove

White wine

175 g

175 mL / ¾ cup

Lemon juice

45 g

45 mL / 3 tbsp

Capers

8 g

1 tbsp

Parsley, minced

4 g

1 tbsp

Lemon zest 

-

1 lemon

Parmesan cheese, grated 

for garnish

-

METHOD

  1. Preheat oven to 205°C / 400°F 
  2. Line a baking sheet with parchment paper. Coat with olive oil. 
  3. 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.
  4. Put cauliflower in the oven and roast until golden brown, about 25 – 30 minutes.
  5. Season tilapia filets with salt and black pepper. 
  6. In a large skillet, melt butter and olive oil over medium heat. 
  7. 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. 
  8. Keeping the same skillet at medium heat, add shallots and garlic. Cook until soft, about 2 minutes. 
  9. 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. 
  10. Place tilapia back into skillet and spoon sauce over top.
  11. Remove cauliflower from oven and garnish with Parmesan cheese. Serve with tilapia. 

NOTES

  • 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 

Watch

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