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Pan Fried Tilapia With White Wine and Capers Recipe

Pan Fried Tilapia With White Wine and Capers Recipe

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Pan Fried Tilapia With White Wine and Capers

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Ingredients:

Serving

1/4 cup dry white wine
1/4 cup tomato (chopped seeded )
2 tbsp fresh lemon juice
2 tbsp capers (drained )
1 garlic clove, minced
1/2 tsp dried basil
4 tilapia fillets (6-oz each)
1/2 tsp salt
1/4 tsp fresh ground black pepper
1/4 cup all-purpose flour
cooking spray
1 tbsp olive oil
2 tbsp smart balance light butter spread
2 tbsp fresh parsley (chopped )
1 lemon (cut into wedges optional)

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	240.35 Kcal (1006 kJ)
Calories from fat	98.78 Kcal
		% Daily Value*
Total Fat	10.98g	17%
Cholesterol	58mg	19%
Sodium	557.92mg	23%
Potassium	425.56mg	9%
Total Carbs	8.23g	3%
Sugars	0.8g	3%
Dietary Fiber	0.67g	3%
Protein	24.33g	49%
Vitamin C	8.4mg	14%
Vitamin A	1mg	33%
Iron	1.6mg	9%
Calcium	24.6mg	2%

Amount Per 100 g
Calories	119.84 Kcal (502 kJ)
Calories from fat	49.25 Kcal
		% Daily Value*
Total Fat	5.47g	17%
Cholesterol	28.92mg	19%
Sodium	278.19mg	23%
Potassium	212.19mg	9%
Total Carbs	4.1g	3%
Sugars	0.4g	3%
Dietary Fiber	0.33g	3%
Protein	12.13g	49%
Vitamin C	4.2mg	14%
Vitamin A	0.5mg	33%
Iron	0.8mg	9%
Calcium	12.3mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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