Prep 5 mins
Cook 15 mins
From the AJC online, What's For Dinner, submitted by Jeanne Besser. Toasted fennel seeds add flavor without being overpowering. White wine and capers add to the Mediterranean nature of this dish.
- 1 teaspoon fennel seed (toast briefly and set aside)
- 12 ounces tilapia fillets
- 1 tablespoon Dijon mustard
- 1⁄8 teaspoon salt
- 1⁄8 teaspoon fresh ground black pepper
- 2 tablespoons capers (drained well)
- 1⁄4 cup dry white wine
- Preheat oven to 425 degrees.
- In a medium-hot iron skillet briefly toast fennel seeds.
- In a large Pyrex baking dish sprayed with cooking spray, arrange fillets in a single layer.
- Spread mustard on the fillets, and sprinkle with salt and pepper.
- Top with capers and fennel seeds.
- Pour wine around fish. Oven-roast uncovered for 15-17 minutes, or until cooked through, and some of the wine has evaporated.
I made a few adjustments, but I think this recipe really has a lot going for it. The 12 oz of fish is really a small serving among 4 people - I used a 12 oz swai fillet for the two of us. I reduced the fennel to 1/2 tsp as I felt it would be too strong for Mr. Grumpy and might up it next time - it was a really nice touch and about the right amount. We are having a heat wave and I could not face heating the oven so I did this in the skillet. I used just a touch of oil to cook the fillets on one side, flipped. added the mustard and pepper (no salt), then the capers and wine. I used dry vermouth. The capers add enough salt for us. This cooked really quickly and did not heat up the kitchen as much as would have the oven.