Pan-Seared Tilefish with Caper Sauce

Pan-Seared Tilefish with Caper Sauce recipe videos

Pan-Seared Tilefish with Caper Sauce is a classic Mediterranean-inspired seafood dish featuring a firm, mild-flavored white fish fillet seared to a golden crust and topped with a bright, briny sauce made from capers, lemon, butter, and often white wine. It is a popular preparation in coastal cuisines, particularly in Italy and the United States, where tilefish is sustainably harvested.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, providing a rich source of omega-3 fatty acids and essential minerals like selenium and phosphorus. A typical serving contains approximately 350-450 calories, with minimal carbohydrates.

Nutrition breakdown

Calories	380 kcal
Protein	34 g
Carbs	2 g
Fat	26 g
Fiber	0 g
Sugar	0 g
Sodium	620 mg
Selenium	56 mcg
Phosphorus	280 mg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Potassium	410 mg
Omega-3 (EPA+DHA)	0.8 g
Magnesium	45 mg
Vitamin D	2.1 mcg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Tilefish is often called the "clown of the sea" for its vibrant colors and is prized for its lobster-like sweetness. Nutritionally, it stands out for its exceptionally high selenium content, which supports thyroid function and antioxidant defense.