Because Tilapia grow so quickly and eat mainly a vegetarian diet, they don’t very much accumulate mercury  -  some research indicates that the farm-raised tilapia contains a much higher ration of omega-6 to omega-3 fatty acids than fish like as salmon. The fish prefers warmwater and can’t survive cold water and even though it’s a bit of pest in some areas, it’s really a good idea in Africa where food is scarce. It’s has a mild taste, is a firm-fleshed white fish (you can substitute if you must) but is rather bland and needs a little improvement. Why not try this spicy and tangy wine reduction caper lime sauce?

Ingredients

• 6 boneless tilapia fillets
• 2 tbsp small capers
• 1 lemon (or lime), grated zest and juice
• 1 clove fresh garlic, crushed and pureed
• ½ chilli, finely  chopped
• ½ small onion, very finely chopped
• 250 ml white wine (not too dry)
• 1 tsp fresh dill weed
• 2 tsp home made mayonnaise
• Salt to taste
• Smoked Spanish paprika (medium) to taste
• 1 tbsp extra virgin olive oil
• 2 tbsp butter
• Chopped parsley and additional lemon or lime slices for garnish

Method

• Combine the garlic, the onion, the dill, the lemon zest and the chilli well and combine with the mayonnaise.
• Brush one side of each tilapia fillet and dust with the paprika.
• Heat a large heavy-bottomed pan (or skillet) over medium heat until it’s very hot, but not smoking.
• Add the olive oil and about 1 tbsp of the butter, then swirl to coat the bottom of the pan (the olive oil combined with the butter helps to prevent burning).
• Fry the fish quickly on both sides until each side is golden – don’t flip constantly, fry only once on one side and when it’s golden, turn and do the other side, remove and set aside in a warm place
• Pour the wine into the hot pan and boil for about a minute, stirring to scrape up any crunchy golden bits from the bottom of the pan.
• Add the lemon or lime juice and continue cooking over medium heat until the sauce becomes syrupy and has reduced to about 75 ml, whisking in the remaining butter and the capers.
• Spoon sauce over warm tilapia and garnish with chopped parsley and lemon or lime slices.