Tilapia fish fillets are baked with a lemon butter sauce, herbs, and capers in this easy Low FODMAP Baked Tilapia with Capers recipe.
It’s no secret I love fish and seafood. I would be a pescetarian if it wasn’t for my love of steak….and chicken…..and bacon. OK, I love all meat. I’m an omnivore! So back to the seafood. This tilapia recipe is one that I’ve been making a lot of lately. It’s cheap, easy and delicious. To get a garlic flavor without the fructans, I simmer a whole clove of garlic in oil until fragrant and then remove. If you are extra sensitive to garlic, you can skip it all together. Or if you can tolerate a little garlic, just mince it up and keep it in.
What the heck are capers?
As for the capers….I don’t really know what capers are. They look like little peas, but they aren’t peas. According to About.com, they are the flower buds of a Mediterranean plant, which are dried in the sun, then pickled in vinegar or brine. I think they add a wonderful burst of flavor to seafood dishes and I seem to tolerate them fairly well. Of course, it could be because most recipes only call for a very small amount. I couldn’t really find much information about capers in relation to FODMAPs*, so all I can tell you is that they work for me in small amounts, such as this recipe. I hope they work for you too and that you enjoy this quick, easy and low-FODMAP Baked Tilapia with Capers recipe!
*Updated 8/23/2017: Capers have been tested by Monash and are considered low in FODMAPs in a serving size of 1 tablespoon.
Try these other low FODMAP fish recipes from my collection:
Low FODMAP Baked Tilapia with Capers
Ingredients
- 1 lb. tilapia fillets
- 1 tablespoon olive oil extra virgin
- 1 clove garlic, smashed, but kept whole (used only to flavor the oil and then removed)
- 2 tablespoons unsalted butter
- 2 tablespoons lemon juice
- 2 tablespoons capers, drained
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
Instructions
- Preheat oven to 425 degrees F. Lightly grease a 13″ x 9″ baking pan.
- In a small saucepan over medium, heat the olive oil. Add the smashed garlic clove and bring to a simmer. Simmer for about 1 1/2 to 2 minutes, just until it starts to brown. Remove garlic clove and discard. Add butter and stir until melted. Stir in lemon juice.
- Place tilapia fillets in prepared pan. Pour lemon-butter sauce over top. Sprinkle with capers, oregano, salt and pepper.
- Bake, uncovered, for 10 to 15 minutes, or until fish flakes easily with a fork. Serve.
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This looks so good!
Is there any nutrition for this recipe? Calories, fat, carbs, protein, fiber, etc?
This was so delicious thank you!
You're welcome! Glad you liked it!
Please give carb count, as I would like to add this to my rotating meals! PLEASE REPLY!
According to my fodmap, garlic is not friendly!
Yes, you are correct, but in this recipe the garlic is only used to flavor the oil and then discarded. Garlic-infused oil is low in fodmaps because the fructans do not leach out into the oil.