BREADED TILAPIA WITH GARLIC-LIME SAUCE
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/2 tsp. minced garlic, (about 1 clove) 1/2 cup white wine, (or use a scant 1/2 cup vegetable broth mixed with 1 tsp. vinegar or lemon juice and 1/2 tsp. honey) 1/2 lime, juice only (about 1 Tbsp. lime juice) 1/2 cup flour 4 tsp. butter, divided 4 tilapia fillets or other thin white fish fillets, (about 1 lb.) 1/4 tsp. salt, or to taste, divided 1/8 tsp. black pepper, or to taste, divided 2 scallions, green parts only, thinly sliced
In a small bowl, combine the garlic, wine and lime juice. Set it aside. Put the flour on a shallow plate.
Melt 1 Tbsp. butter in a large nonstick skillet over medium-high heat.
Dredge the fillets in the flour, and add them to the skillet, pressing them to make sure all the surface of the fish makes good contact with the pan. Season the tops of the fish with 1/2 of the salt and pepper. Cook the fish for about 3 - 4 minutes per side, until it is lightly browned. After flipping it, season the second side with salt and pepper. Transfer the fish to a clean plate and cover it lightly to keep it warm.
In the skillet that held the fish, melt the remaining butter over medium heat. Add the wine mixture to the skillet and cook it at a low boil until it is thickened and reduced by half, about 2 minutes. Stir in the scallions after about 1 minute.
Pour the sauce over the fish (you may want to leave some fish plain for picky eaters) and serve it immediately
Number of Servings: 4
Recipe submitted by SparkPeople user EMCAZIER.
Melt 1 Tbsp. butter in a large nonstick skillet over medium-high heat.
Dredge the fillets in the flour, and add them to the skillet, pressing them to make sure all the surface of the fish makes good contact with the pan. Season the tops of the fish with 1/2 of the salt and pepper. Cook the fish for about 3 - 4 minutes per side, until it is lightly browned. After flipping it, season the second side with salt and pepper. Transfer the fish to a clean plate and cover it lightly to keep it warm.
In the skillet that held the fish, melt the remaining butter over medium heat. Add the wine mixture to the skillet and cook it at a low boil until it is thickened and reduced by half, about 2 minutes. Stir in the scallions after about 1 minute.
Pour the sauce over the fish (you may want to leave some fish plain for picky eaters) and serve it immediately
Number of Servings: 4
Recipe submitted by SparkPeople user EMCAZIER.
Nutritional Info Amount Per Serving
- Calories: 277.4
- Total Fat: 12.2 g
- Cholesterol: 85.0 mg
- Sodium: 277.7 mg
- Total Carbs: 12.8 g
- Dietary Fiber: 0.5 g
- Protein: 22.7 g
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