Pan-Fried TIlapia w/ White Wine and Capers
- Number of Servings: 4
Ingredients
1/4c Tomatoes2 tb lemon juice2 tbs capers, drained1/4c white wine1 clove garlic, minced1/2tsp basil1/2 tsp salt1/4 tsp pepper1/4c whole wheat flour1 spray cooking spray1/4c fat-free chicken broth1lb tilapia, (4-6oz filets)1 1/2tb olive oil2 tb salted butter
Combine first 6 ingredients, stirring well with a whisk; set aside.
Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan.
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. Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce).
Serving Size: 1 fillet and 2 tablespoons sauce
Number of Servings: 4
Recipe submitted by SparkPeople user MARFYCAN.
Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan.
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. Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce).
Serving Size: 1 fillet and 2 tablespoons sauce
Number of Servings: 4
Recipe submitted by SparkPeople user MARFYCAN.
Nutritional Info Amount Per Serving
- Calories: 289.5
- Total Fat: 12.7 g
- Cholesterol: 76.5 mg
- Sodium: 338.7 mg
- Total Carbs: 6.7 g
- Dietary Fiber: 1.2 g
- Protein: 35.6 g
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