Food / Main Dishes

Tilapia w/ Kale and Caper Wine Sauce


tilapia header 2

I am so glad to be back up and running! I’ve had a stressful few days while trying to move my domain but hey, we’re here now, all is good and that is all that matters.

Back to cooking!

This recipe came as a surprise to me. I had some tilapia in the freezer, and it had to get eaten eventually. I really hadn’t had much luck with tilapia, so I basically told myself that this was tilapia’s last chance with me.


I can’t wait to make this again. Tilapia showed me!


  1. Two tilapia filets
  2. 1-2 tbsp. of olive oil
  3. 1/2 cup of dry white wine
  4. 2 tbsp. of butter
  5. 2 tbsp. of capers, rinsed and chopped
  6. 1 cup of kale, chopped
  7. Sea salt and pepper to taste

Season the filets with a bit of sea salt and pepper.

Heat 1 tbsp. of butter in a non-stick skillet over medium-high heat. Place the filets in the pan and sear until cooked through – approx. 2-3 mins. per side. Add some of the oil gradually while the tilapia filets cook to prevent them from sticking to the pan. When cooked, transfer the filets to a plate and tent them with foil to keep them warm.

Add the wine to the skillet (still at medium-high heat), as well as the kale and the capers. Whisk until the wine has reduced by half. This should take approx. 2-3 mins. At this point, the kale should also be cooked soft. Remove from heat, and whisk in the rest of the butter.

Pour this on top of your filets and enjoy!

tilapia 2


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  • Dinah Toups
    November 7, 2015 at 11:08 am

    What is the reddish-looking stuff on top? It looks like bacon. but I know it’s not since it’s not mentioned in the recipe. Is it fish scraping from the pan?

      November 7, 2015 at 11:29 am

      Hi Dinah!
      Those are definitely pan scrapings. You can go with or without them, but they add a nice crunch!

  • morgan
    April 16, 2014 at 3:09 pm

    I’m a visitor to your site via Bella’s blog :)

    This looks really good, do you cook the fish from frozen or do you thaw them first?


      April 18, 2014 at 11:40 pm

      Hi! Thank you for stopping by my blog! Thaw your tilapia first :)


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