• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Honest Spoonful logo
  • About
  • Recipes
  • AIP Resources
  • Simple as AIP
  • Beth Blends
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • About
  • Recipes
  • AIP Resources
  • Simple as AIP
  • Beth Blends
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • search icon
    Homepage link
    • About
    • Recipes
    • AIP Resources
    • Simple as AIP
    • Beth Blends
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Diet » Allergy Friendly (Top 8 Allergen Free)

    Herb Braised Fish with Capers

    Feb 6, 2018 · 5 Comments

    February 6, 2018 by Beth 5 Comments

    63 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe
    fish fillets with capers on serving plate

    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.

    fish fillets on serving platter with capers and sauce

    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.

    plate of mashed squash and fish with capers and seasonings with fork
    fish fillets on serving platter with capers and sauce
    Print Recipe
    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
    platter of fish fillets with sauce and capers
    If you like this recipe, be sure to share it on Pinterest or leave a comment below!
    platters of aip/paleo friendly fish with capers and sauce
    « AIP Mango Sticky 'Rice'
    AIP 'Chocolate' Marshmallows »

    Reader Interactions

    Comments

    1. Margaret says

      October 23, 2021 at 1:56 am

      5 stars
      This is a quick and delicious supper.

      Reply
    2. Bill says

      June 02, 2018 at 8:34 pm

      I don't get it. In step 3 you add fish to the pan. Then again in step 6 you add fish to the pan but it was never removed from the pan. ??????

      Reply
      • Beth says

        June 02, 2018 at 10:17 pm

        You're absolutely right! I've updated the recipe so that you add the fish after the liquid. So sorry about the oversight.

        Reply
    3. Rootwhitie says

      April 03, 2018 at 6:49 am

      What does AiP mean?

      Reply
      • Beth says

        April 03, 2018 at 10:46 pm

        It's short for Autoimmune Protocol. I go into more detail on the resources page.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Beth Chen from Bon Aippetit

    Hey I'm Beth!
    If you're looking for AIP, Paleo or Allergy friendly recipes then you've come to the right place. Here you'll find lots of nutritious and delicious recipes with the occasional clean living lifestyle tips. Just because you have food restrictions doesn't mean that you can't enjoy life. BON AIPPETIT!

    More about me →

    Seasonal

    • Super Easy Dairy Free Dutch Oven Chicken Pot Pie without Crust (AIP, Gluten Free)
    • Paleo Stuffing (AIP, Vegan option)
    • AIP Pumpkin Pie Bars
    • AIP Beef Liver Pate

    Popular

    • To Die For Paleo Carrot Cake without Nuts (Grain Free)
    • AIP Mango Dessert Bars
    • Chocolate Caramel Bars (Paleo, AIP Option)
    • Paleo Cornbread (Grain Free, Vegan, AIP)

    Featured In

    as featured in brand logos

    Footer

    ↑ back to top

    The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. To read our list of policies, click here.

    Copyright © 2022 The Honest Spoonful