Tilapia Piccata with Spinach
- Number of Servings: 4
Ingredients
1 cup uncooked brown rice1/2 teaspoon salt, divided1/4 teaspoon black pepper, divided4 (6-ounce) flounder fillets2 tablespoons all-purpose flour2 teaspoons olive oil 1/3 cup dry white wine 2 tablespoons fresh lemon juice1 tablespoon drained capers, chopped2 tablespoons butter4 cups fresh baby spinach
1. Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.
3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.
Serving Size: 1 Fish Filet, 1/2 cup rice and 1/4 of spinach
Number of Servings: 4
Recipe submitted by SparkPeople user SMOHME.
2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.
3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.
Serving Size: 1 Fish Filet, 1/2 cup rice and 1/4 of spinach
Number of Servings: 4
Recipe submitted by SparkPeople user SMOHME.
Nutritional Info Amount Per Serving
- Calories: 396.1
- Total Fat: 11.2 g
- Cholesterol: 45.7 mg
- Sodium: 510.6 mg
- Total Carbs: 43.5 g
- Dietary Fiber: 2.6 g
- Protein: 28.4 g
Member Reviews