Pan Fried Tilapia
- Number of Servings: 6
Ingredients
6 - 4oz tilapia fillets1/2 cup of floursalt and pepper to taste1 cup of cherry tomatoes2 tbsp capers3/4 cup of sweet vermouth1/2 cup of lemon juice3 cloves of garlic
Dice up tomatoes, and combine in a bowl with vermouth, lemon juice, capers and garlic.
Salt and pepper the tilapia on both sides. Dip in flour that is in a shallow bowl. Gently shake excess flour off the fish. Place 3 tablespoons of olive oil in a pan and place floured fish fillets (do not use a nonstick pan), and cook for 2 minutes on each side. Remove fish from pan and put the tomatoe/vermouth/caper/lemon juice/garlic mixture in the pan and using a spatula scrap excess bit of the fish off the bottom to cook into the sauce. Let sauce boil for 2 to 3 minutes and add fish back to the pan to simmer for 4 to 5 more minutes.
Serving Size: makes 6 - 4oz fillets with 1/4 cup sauce
Number of Servings: 6
Recipe submitted by SparkPeople user BONNIE1117.
Salt and pepper the tilapia on both sides. Dip in flour that is in a shallow bowl. Gently shake excess flour off the fish. Place 3 tablespoons of olive oil in a pan and place floured fish fillets (do not use a nonstick pan), and cook for 2 minutes on each side. Remove fish from pan and put the tomatoe/vermouth/caper/lemon juice/garlic mixture in the pan and using a spatula scrap excess bit of the fish off the bottom to cook into the sauce. Let sauce boil for 2 to 3 minutes and add fish back to the pan to simmer for 4 to 5 more minutes.
Serving Size: makes 6 - 4oz fillets with 1/4 cup sauce
Number of Servings: 6
Recipe submitted by SparkPeople user BONNIE1117.
Nutritional Info Amount Per Serving
- Calories: 303.6
- Total Fat: 13.4 g
- Cholesterol: 55.0 mg
- Sodium: 146.9 mg
- Total Carbs: 11.5 g
- Dietary Fiber: 0.8 g
- Protein: 24.1 g
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