Sauteed Tilapia with Sauteed Vegetables
- 1 medium zucchini
- 1 medium yellow squash
- 2 tablespoons butter
- 1/4 cup roasted red pepper, minced
- 1 tablespoon dried parsley flakes
- Ground black pepper
- 1 tablespoon minced garlic
- 1 tablespoon dry white wine
- 1 tablespoon olive oil
- 2 (7 to 9 ounce) talapia filets
- Nonstick cooking spray
- Lemon-pepper seasoning
Cut zucchini and yellow squash into quarters lengthwise, then slice off and discard seedy centers. Slice crosswise into very thin pieces.
Place a large skillet over medium-high heat. When skillet is very hot, add butter and let sizzle briefly. Stir in zucchini and yellow squash, cook for 1 minute, turning once or twice. Add red pepper, parsley and salt and pepper to taste. Saute for 2-3 minutes, until cooked but still crisp. Add garlic and wine; saute for another 1-2 minutes, until the desired doneness is reached. Taste and adjust the seasoning. Transfer vegetables to two warm plates and keep warm.
In a large nonstick skillet, heat olive oil on medium-high until shimmery. To prevent sticking, spray both sides of filets with cooking spray, then season both sides with citrus-pepper to taste. Saute filets for 1 minute, flip over and cook for another minute or two, until the fish is completely cooked.
To serve, arrange fish alongside the vegetables & serve hot.
Per serving: 410 calories; 23g fat; 10g saturated fat; 130mg cholesterol; 43g protein; 9g carbohydrate; 5g sugar; 3g fiber; 120mg sodium; 70mg calcium.