Fish

Pan-Fried TIlapia w/ White Wine and Capers is for Dinner.

Pan-Fried TIlapia w/ White Wine and Capers takes several minutes to prepare.

Pan-Fried TIlapia w/ White Wine and Capers takes several minutes to cook.

Pan-Fried TIlapia w/ White Wine and Capers makes 4 servings.

The ingredients for Pan-Fried TIlapia w/ White Wine and Capers are:

1/4c Tomatoes
2 tb lemon juice
2 tbs capers, drained
1/4c white wine
1 clove garlic, minced
1/2tsp basil
1/2 tsp salt
1/4 tsp pepper
1/4c whole wheat flour
1 spray cooking spray
1/4c fat-free chicken broth
1lb tilapia, (4-6oz filets)
1 1/2tb olive oil
2 tb salted butter

Here is how you make Pan-Fried TIlapia w/ White Wine and Capers:

Combine first 6 ingredients, stirring well with a whisk; set aside.Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray. 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. 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. Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce). Serving Size: 1 fillet and 2 tablespoons sauceNumber of Servings: 4Recipe submitted by SparkPeople user MARFYCAN.

The nutritional information for Pan-Fried TIlapia w/ White Wine and Capers is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 289.5

• Total Fat: 12.7 g
• Cholesterol: 76.5 mg
• Sodium: 338.7 mg
• Total Carbs: 6.7 g
• Dietary Fiber: 1.2 g
• Protein: 35.6 g