The following is my quick and simple and delicious recipe for preparing white flaky fish with lemon, dill and butter. In this case, I used a frozen tilapia filet from Costco and with the optional ingredient capers. Tilapia contains choline, which benefits your cardiovascular health; niacin, which may help with your cholesterol level; and selenium, which is good for your body’s immune system. Other nutrients in tilapia include magnesium, phosphorous and 257 milligrams of potassium. Dill on the other hand, contains vitamin A and β-carotene which are natural flavonoid antioxidants. Just 100 g of dill weed sprigs provide 7718 IU or 257% of daily recommended levels of this vitamin. Vitamin-A is also required for maintaining healthy mucosa and skin and is essential for good vision.
- 2 tbsp butter
- 1 tbsp capers
- 1 handful fresh dill
- 1 lemon halved
- 1 Tilapia filet
- In a 10" sauté pan with lid, melt the butter, add the dill and both lemon halves on either side of the pan.
- Place the tilapia filet on top of dill and cover.
- Simmer on low flame for 10-12 minutes.
- Turn the tilapia filet over, cover and continue simmering for another 10-12 minutes.
- Remove from flame, let rest for a few minutes, plate and enjoy.
To add some Extra Flavor, one of these optional items can be added: Capers Horse radish Pepper
Extra virgin olive oil can be substituted for the butter with the same delicious results.