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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 122.2
  • Total Fat: 3.4 g
  • Cholesterol: 41.8 mg
  • Sodium: 334.8 mg
  • Total Carbs: 6.5 g
  • Dietary Fiber: 2.2 g
  • Protein: 16.2 g

View full nutritional breakdown of White Fish Picatta calories by ingredient
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White Fish Picatta

Submitted by: TAMRACLOVEC

Introduction

Taken from Nancy's Tilapia Picatta and altered for less fat! Taken from Nancy's Tilapia Picatta and altered for less fat!
Number of Servings: 6

Ingredients

    1/4 cup whole wheat flour for dredging
    1/2 teaspoon salt
    1/2 teaspoon pepper
    1/2 teaspoon garlic powder
    1/2 teaspoon onion powder

    1 pound (about 6) tilapia or cod
    EVOO Spray
    1 tablespoon unsalted butter

    c. finely chopped sweet onion
    1 clove minced garlic
    1/2 c. white wine (one that you would drink)
    cup reduced-sodium, low-fat chicken broth
    Juice of 1 large or 2 small lemons with optional, sliced lemon as garnish
    3 tablespoons fresh, chopped, Italian, flat-leaf parsley
    2 tablespoons nonpareil capers, rinsed and drained


Directions

1. Mix together flour, salt, pepper, garlic & onion powder. Dredge each piece of tilapia in the mixture until well coated on both sides (you can do this as you place them into the pan in the next step, or prepare them ahead and lay them on a piece of parchment paper)

2. Spray a large non-stick skillet with EVOO spray, and add 1T of butter. Heat over medium-high heat. When butter is melted, add the fish. Cook about 1-2 minutes or until browned on one side. Flip and cook 1-2 minutes more or until fish is nearly done. Remove to a plate. Cover with foil or a second plate to keep warm.

3. Increase heat to high. Deglaze pan with white wine, scraping up any browned bits. Add chicken broth or water + bouillon and simmer until reduced by half. Add in the lemon juice, onions, garlic, capers and parsley and simmer until the onions are soft - about 3 minutes.

Serving Size: Makes 6 pieces of fish with sauce

Number of Servings: 6

Recipe submitted by SparkPeople user TAMRACLOVEC.





TAGS:  Fish |

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