Pan-fried tilapia with capers & tartare sauce

Everyone knows that tartare sauce goes beautifully with fish - now add the capers and you'll find another flavour perfect with seafood! Serve with new potatoes and a green salad

• Preparation: 10 mins
• Cooking: 15 mins
• Serves: 2

What you need:

• 2 whole tilapia, gutted, cleaned and descaled - ask the fish counter to do this for you
  
• 4 tsp capers
• 2 tbsp olive oil
• 3 tbsp low fat mayonnaise
• 1/2 tsp Dijon mustard
• 1 gherkin, finely diced

What you do:

1. Make 3 slits in each side of the tilapia and fill each cavity with 1 tsp capers, season. Finely chop the remaining capers.
2. 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.
3. Meanwhile, mix the mayonnaise with the mustard, gherkin and chopped capers and serve with the tilapia.

Cook's tip:

Try squeezing lemon juice over the fish before serving for extra flavour. The tartare sauce can be made in advance and stored in the fridge

Did you know? Tilapia is a source of omega 3 fatty acids

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