Herb Braised Fish with Capers

If you want a light and delicious fish recipe, this Herb Braised Fish with Capers is for you. The combination of herbs, wine and chicken broth flavor the tilapia as it cooks then the capers help flavor the sauce. It’s outstanding. I especially love it with mashed squash, which soaks up all the yummy sauce.

This recipe cooks super fast, which makes it perfect for a weeknight meal, but it’s so elegant that it could also be used for a special dinner. I’m thinking that this would be great for a date night.

Wine is technically a reintroduction if you’re eating strict AIP, however, it’s allowed when used in cooking. The alcohol is definitely cooked off as it’s cooked for quite some time. I don’t really drink wine too much any more but I keep a bottle of white wine in the fridge, just for cooking. If you still have problems with cooking with wine, then use more chicken broth as a substitute. It won’t have that same lemony flavor but it will still taste good and you’ll just get some extra bone broth in your diet.

If you’re looking for other AIP fish recipes, try my 5 Ingredient Pesto Fish Patties, Tilapia Piccata or Pan Fried Fish recipes as well.

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5 from 1 vote

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 Time10 mins

Cook Time10 mins

Total Time20 mins

Course: Seafood

Cuisine: American

Servings: 2

Calories: 291kcal

Author: Beth Chen

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.

Nutrition

Serving: 1fillet | Calories: 291kcal | Carbohydrates: 3g | Protein: 37g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 85mg | Sodium: 447mg | Potassium: 556mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 37mg | Iron: 2mg

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