TILIPIA PICCATA

TILIPIA PICCATA

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1-½

    c. whole wheat breadcrumbs

  • 1

    minced garlic clove

  • ¼

    tsp. salt

  • 2

    tilipia fillets (6 oz. each)

  • 1

    tsp. olive oil, divided

  • 1

    tbsp. butter

  • 3

    minced garlic cloves

  • ¾

    c. chicken broth or white wine

  • ¼

    c. lemon juice

  • 1

    c. chicken broth

  • 2

    tbsp. drained capers

  • 1

    tbsp. chopped fresh parsley

Directions

In shallow dish add whole wheat flour. Season filets with salt and pepper. Dip fillets in whole wheat flour pressing firmly to coat. Spray coated fillets with cooking spray. In large skillet over medium heat, heat 1/2 teaspoon oil, add 2 fillets, cook 3-5 minutes on each side or until fish flakes easily. Remove fillets from pan, keep warm. Pour off oil and melt butter in pan, add grated garlic cloves, saute 30 seconds. Stir in wine or broth, lemon juice and broth, bring to a boil. Boil 8 minutes or until liquid is reduced to about a 1/2 cup liquid. Stir in capers and parsley. Serve over fillets. Lo-cal, lo-fat, but full of flavor. Great with rice pilaf.


Nutrition

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