Pan Fried Tilapia With White Wine and Capers |
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Prep Time: 0 Minutes Cook Time: 20 Minutes |
Ready In: 20 Minutes Servings: 4 |
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I found This recipe on CDKitchen, Submitted by: Jerrie, from Rhode Island (serving size: 1 fillet and 2 tablespoons sauce). POINTS: 5; EXCHANGES: '12 Starch, 4 Very lean Meat. Ingredients:
1/4 cup dry white wine |
1/4 cup tomato (chopped seeded) |
2 tablespoons fresh lemon juice |
2 tablespoons capers (drained) |
1 garlic clove, minced |
1/2 teaspoon dried basil |
4 tilapia fillets (6-ounce each) |
1/2 teaspoon salt |
1/4 teaspoon fresh ground black pepper |
1/4 cup all-purpose flour |
cooking spray |
1 tablespoon olive oil |
2 tablespoons smart balance light butter spread |
2 tablespoons fresh parsley (chopped) |
1 lemon (cut into wedges optional) |
Directions:
1. Combine first 6 ingredients, stirring well with a whisk; set aside.
2. Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
3. 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.
4. 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.
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