5.0 from 3 votes
Herb Braised Fish with Capers
Herb Braised Fish with Capers is a light very subtly flavored dish that has hints of wine, herbs and capers. It’s the perfect pair to squash or cauliflower rice. This recipe is allergy friendly (gluten, dairy, shellfish, nut, egg, and soy free) and suits the autoimmune protocol diet (AIP), and paleo diets.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2
Calories: 291 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 tilapia fillets
- salt
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 tablespoon extra virgin olive oil
- 2 garlic whole
- 1/2 cup white wine AIP Reintroduction
- 1/2 cup bone broth Homemade is best
- 3 tablespoons capers make sure it’s AIP friendly
- Lemon wedges optional
Instructions
- Sprinkle the salt, thyme and rosemary over both sides of the fish.
- Heat oil and garlic over high heat.
- Next add the wine and chicken broth to the pan.
- Bring the liquid to a low boil then turn the heat down to medium.
- Add fish for 2 minutes on each side or 4 minutes total if the liquid covers the fish.
- Transfer the fish from the pan to a serving plate, once it’s flakey and cooked through.
- Add the capers to the pan.
- Return to a low boil and reduce the wine mixture down for about 3-4 minutes.
- Pour the caper sauce over the fish and then serve immediately.
- If using, serve with lemon wedges.
Cup of Yum
Nutrition Information
Serving
1fillet
Calories
291kcal
(15%)
Carbohydrates
3g
(1%)
Protein
37g
(74%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Cholesterol
85mg
(28%)
Sodium
447mg
(19%)
Potassium
556mg
(16%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin C
1mg
(1%)
Calcium
37mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 291
% Daily Value*
| Serving | 1fillet | |
| Calories | 291kcal | 15% |
| Carbohydrates | 3g | 1% |
| Protein | 37g | 74% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 85mg | 28% |
| Sodium | 447mg | 19% |
| Potassium | 556mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin C | 1mg | 1% |
| Calcium | 37mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.