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Tilapia Picatta

22 Apr

Tilapia Picatta


Let me just say it first, it’s been a while since I have updated you on the awesome things I have tried, buuuut homework was calling so there wasn’t too much awesomeness going on. Anywho, a yummmy, healthy dish I tried recently was Tilapia Piccatta via the Foodie Physcian’s Blog

One Serving: Calories 241; Fat 9.9g (Sat 2.9g); Protein 30.6g; Carb 5.2g; Fiber 0.8g

Ingredients:

Makes 4 servings
  • 1 cup low sodium chicken broth/stock
  • 1 tablespoon (preferable fresh) lemon juice
  • ¼ cup + 2 teaspoons flour (preferably white whole wheat–I didn’t use this), divided use
  • 4 tilapia fillets (about 5 oz. each)
  •  salt and black pepper
  • 1 ½ tablespoons olive oil
  • 1 clove garlic, minced
  • ¼ cup dry white wine
  • 2 tablespoons capers, drained
  • 2 teaspoons unsalted butter
  • ¼ cup parsley, chopped plus extra for garnish
Directions:  so my BF is the one who acutally made this dish, so I must give him the credit for the dish turning out so well, thanks Eric =)
  1. Mix the chicken broth, lemon juice and 2 teaspoons flour together in a measuring cup.  Set aside.
  2. Season the tilapia with salt and pepper.  Place the remaining ¼ cup flour on a plate and lightly dredge the fillets in the flour on both sides, dusting off any excess.  Discard the extra flour.  Heat the oil in a large skillet over medium high heat and add the fish.  Cook until golden, about 3 minutes, then carefully flip the filets over and cook another 3 minutes on the second side.  Remove the fish and place on a plate.
  3. Add the garlic to the skillet and cook 30 seconds until fragrant.  Add the wine and cook until reduced by half.  Then, pour the chicken stock mixture and capers into the skillet and cook until the sauce thickens, 2-3 minutes.  Lower the heat and stir in the butter and parsley.  Return the tilapia fillets back to the pan and spoon the sauce over them.  Cook another minute until warmed through.  Garnish with extra parsley before serving.
  4. Enjoy!
Kelley =)
Let me know how you liked it! What are some of you favorite healthy recipes?!
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