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Northern Italian Tilapia



  • 1 1/2 lbs. tilapia fillets (if it doesn't all fit in frypan, make the amount that fits)
  • 1/2 c. all-purpose flour
  • 1/3 c. good olive oil
  • 1 to 3 cloves garlic, chopped
  • 1/4 c. chopped parsley
  • 1/2 c. sun-dried tomatoes (optional to chop or leave whole)
  • 3 tbs. capers
  • 1/3 c. lemon juice
  • Salt and pepper to taste


  1. 1. Coat fish with flour.
  2. First heat large frying pan (10" to 12").  Then add oil and heat oil some more.  When oil is hot, add fish.  Cook for 3-4 minutes over medium-high heat, then turn the fish.  Cook another 3 minutes until done.
    (You can check if fish is done by cutting the fish with a spatula on the line that separates one half of the tilapia fillet from the other - you will divide the fillet into 2 smaller fillets, which is OK.  If the fish flakes when cut, then it is done.  Otherwise, cook for 1-2 minutes more.)
  3. Transfer fish to serving platter.  Sprinkle with (uncooked) garlic and parsley and season lightly with salt and pepper to taste.
  4. In the same pan, saute sun-dried tomatoes and capers for 2 minutes.  Add lemon juice.  Keep the heat at medium-high.  The lemon juice will steam up and immediately the whole sauce will start reducing to a thicker sauce.  Deglaze by stirring with spatula to pick up any fish juices that are attached to the bottom of the skillet.  Cook for 2-3 minutes.
  5. Spoon sauce over fish, or pick up tilted frypan and pour sauce over fish.  Serve immediately, or cover and serve within 10 minutes or so.  We like this fish hot, room temperature, and cold!

Tips / Substitutes:

Serve with corn bread, roasted potatoes, cous-cous, or rice pilaf  (the latter two, right from the Near East boxes).

Can also be made with sole or flounder, but they are more delicate and may fall apart.  Tilapia keep their shape nicely.


Makes 4 servings.  If you want to make few servings, cut the fish down to 1 lb., but do not reduce the amount of the other ingredients.

Preparation Time:



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