Ingredients (Serves 2)

• 2 whole tilapia, gutted, cleaned and descaled (ask the fish counter to do this for you)
• 4 tsp capers (30g)
• 2 tbsp olive oil
• 2 tbsp low fat mayonnaise
• (50g) ½ tsp Dijon mustard
• 1 gherkin, finely diced (40g)

Method

Make 3 slits in each side of the tilapia and fill each cavity with 1 tsp capers, season. Finely chop the remaining capers.

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.

Meanwhile, mix the mayonnaise with the mustard, gherkin and chopped capers and serve with the tilapia.