Tuesday, February 08, 2011

Sauteed Tilpaia with Lemon-Caper Pan Sauce

I modified this recipe from Cooking Light and it really couldn't be easier for a weeknight meal.

Ingredients
Ingredients
3/4 cup fat-free, less-sodium chicken broth
1/4 cup fresh lemon juice
1 1/2 teaspoons drained capers
1 teaspoon soft margarine
1 teaspoon vegetable oil
2 (6-ounce) tilapia or sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 teaspoons butter
Lemon wedges (optional)

Combine first 3 ingredients.

Melt 1 teaspoon of margarine with oil in a large nonstick skillet over low heat.

While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour.

Increase heat to medium-high; heat 2 minutes or until margarine turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of soft margarine with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Nutritional Information
Calories:282 (26% from fat)
Fat:8.3g (sat 3.2g,mono 2g,poly 2.1g)
Protein:35g
Carbohydrate:15.3g
Fiber:0.8g
Cholesterol:92mg
Iron:1.5mg
Sodium:739mg
Calcium:43mg

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