- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 298.7
- Total Fat: 13.7 g
- Cholesterol: 83.8 mg
- Sodium: 301.6 mg
- Total Carbs: 7.7 g
- Dietary Fiber: 0.6 g
- Protein: 35.5 g
Sauteed Tilapia with white wine/caper sauceSubmitted by: MARYKLES
IntroductionMild tasting fish, pan sauteed to be crunchy and delicious with low calories and fat. Mild tasting fish, pan sauteed to be crunchy and delicious with low calories and fat.
Combine first 6 ingredients, stirring well with a whisk; set aside. (Garlic should be minced, tomato and basil chopped. Can use dried basil: 1/2 tsp.)
Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour and then coat both sides of the fillets with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add four 6-ounce fillets, cook 3 minutes. Reduce heat to medium; turn fillets and cook 3 more minutes or until fish flakes easily when tested with a fork. (Should be lightly browned and crunchy.) Remove from pan to serving platter, leaving any "scrapings" in the pan. (will serve to thicken the following sauce slightly.)
Add wine mixture to pan, cook 30 seconds, stirring constantly. Remove from heat; stir in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley. Serve with lemon wedges, if desired.
Number of Servings: 4
Recipe submitted by SparkPeople user MARYKLES.