Pan Fried Tilapia
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Pan Fried Tilapia calories by ingredient
Number of Servings: 6
Ingredients
-
6 - 4oz tilapia fillets
1/2 cup of flour
salt and pepper to taste
1 cup of cherry tomatoes
2 tbsp capers
3/4 cup of sweet vermouth
1/2 cup of lemon juice
3 cloves of garlic
Directions
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.