Tilapia with Lemon-Caper Sauce

Serves:  4

Ingredients

  • lemon juice from 1/2 lemon, or more to taste

  • 1⁄2 cup whole wheat flour

  • 1 lb Tilapia fillets, thawed

  • 2 tbsp olive oil

  • garlic clove, minced

  • 1⁄3 cup low sodium or sodium-free chicken broth

  • 1 tbsp capers

  • 2 tsp light trans-fat free margarine like Smart Balance Light Spread

  • 1 tbsp chopped fresh parsley

  • 1⁄8 tsp salt

  • 1⁄8 tsp pepper

1. Combine flour, salt, and pepper in a shallow dish.

2. Dredge fish lightly in flour mixture.

3. Heat oil in large skillet over med-high heat.

 4. Cook fish until outside is golden brown, 1-3 min per side.

 5. Transfer to platter.

6. Add garlic to pan; cook stirring, for 30 seconds. Add lemon juice, capers, & light trans-fat-free margarine spread, swirling pan until spread is melted.

7. . Spoon sauce over fish.

8. Sprinkle with parsley.


RecipesFarrah Wigand