This is one of my favorite recipes for tilapia. It is based on an old Weight Watchers recipe. It includes capers (please don't omit), and even the big "box stores" carry them at a reasonable price now. I think it tastes like a restaurant-quality meal.
1-12 ounce bag frozen tilapia fillets, thawed
3 tablespoons flour, seasoned with salt and pepper
1 tablespoon canola oil
1 cup fat free, low sodium chicken broth
2 tablespoons lemon juice
2 tablespoons parsley
1 and 1/2 tablespoons capers
Lightly coat the fish in flour and shake off excess. In a hot skillet, heat the oil and lightly brown the fish 1-2 minutes per side over a medium heat. Remove fish from pan and set aside.
In a large skillet, mix chicken broth, lemon juice, parsley and capers. Boil 2 minutes. Add the browned fish to the sauce and cook together for one minute.