Pan-fried tilapia with capers and tartare sauce

by Ingredients (Serves 2)
  • 2 whole tilapia, gutted, cleaned and descaled (ask the fish counter to do this for you)
  • 4 tsp capers (30g)
  • 2 tbsp olive oil
  • 2 tbsp low fat mayonnaise
  • (50g) ½ tsp Dijon mustard
  • 1 gherkin, finely diced (40g)


Make 3 slits in each side of the tilapia and fill each cavity with 1 tsp capers, season. Finely chop the remaining capers.

Heat the oil in a large frying pan and fry the tilapia on a low heat for 10 minutes, covered. Turn the tilapia over and fry for a further 5 minutes, covered or until the flesh is cooked.

Meanwhile, mix the mayonnaise with the mustard, gherkin and chopped capers and serve with the tilapia.

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