Parmesan Crusted Tilapia w/Lemon Caper Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 tilapia filets1/2 cup flour (for dredging)1 cup egg substitute (egg beaters)1/4 cup flour1/2 cup parmesan cheese1/2 tablespoon olive oil1 garlic clove, chopped1 tablespoon capers, drained1/2 lemon, juice of2 tablespoons white wine1/4 cup chicken broth1/2 can of artichokes (optional)
Prepare parmesan flour by combining 1/4 cup flour and parmesan cheese in shallow dish, set aside.
Dredge fish in plain flour, shake off excess flour.
Dip in egg wash.
Coat in parmesan flour.
Heat non-stick frying pan with olive oil (very hot)
Brown fish on both sides, remove from pan and keep warm.
In same pan, add more oil if needed, saute garlic.
Add capers, lemon juice, chicken broth and wine (and artichokes if you like).
Reduce by half and remove from heat.
Spoon mixture over fish and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user BMRICHWINE.
Dredge fish in plain flour, shake off excess flour.
Dip in egg wash.
Coat in parmesan flour.
Heat non-stick frying pan with olive oil (very hot)
Brown fish on both sides, remove from pan and keep warm.
In same pan, add more oil if needed, saute garlic.
Add capers, lemon juice, chicken broth and wine (and artichokes if you like).
Reduce by half and remove from heat.
Spoon mixture over fish and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user BMRICHWINE.
Nutritional Info Amount Per Serving
- Calories: 270.0
- Total Fat: 9.4 g
- Cholesterol: 5.7 mg
- Sodium: 390.2 mg
- Total Carbs: 13.1 g
- Dietary Fiber: 0.5 g
- Protein: 33.1 g
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