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.
|ready for the oven|
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 couple of tablespoons, which per serving is 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 recipe!
1 lb. tilapia fillets
1 tablespoon olive oil
1 clove garlic, smashed, but kept whole
2 tablespoons unsalted butter
2 tablespoons lemon juice
2 tablespoons capers, drained *No FODMAP data on capers at this time* (optional)
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
- 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.