Pan Seared Tilapia With Almond Browned Butter and Snow Peas Recipe

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Pan Seared Tilapia With Almond Browned Butter and Snow Peas
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Ingredients
9
Count
Nutrition
215
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. In a large saucepan, bring lightly salted water to boil.
  2. Add pea pods. Cook for 2 minutes. Drain and set aside.
  3. Meanwhile, season fish with salt and pepper on one side; sprinkle with flour.
  4. Heat a large skillet over medium-high heat.
  5. When the pan is hot (a drop of water should sizzle or roll) remove from heat and add olive oil, tilting pan to coat with oil.
  6. Return pan to heat and add fish (if necessary, cook fish half at a time).
  7. Cook fish for 4 to 5 minutes or until it is easy to remove with spatula.
  8. Gently turn fish and cook for 2 to 3 minutes more or until fish flakes easily when tested with a fork.
  9. Arrange peas on a serving platter; arrange fish on top of peas.
  10. Reduce heat to medium.
  11. Add butter to skillet. When butter begins to melt, stir in almonds.
  12. Cook for 30 to 60 seconds or until butter is melted and nuts are lightly toasted (do not let butter burn).
  13. Spoon butter mixture over fish fillets.
  14. Sprinkle with parsley.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 214.93 Kcal (900 kJ)
Calories from fat 131.73 Kcal
% Daily Value*
Total Fat 14.64g 23%
Cholesterol 29.44mg 10%
Sodium 23.11mg 1%
Potassium 153mg 3%
Total Carbs 11.15g 4%
Sugars 2.24g 9%
Dietary Fiber 4.5g 18%
Protein 11.29g 23%
Vitamin C 1.3mg 2%
Vitamin A 0.1mg 2%
Iron 0.6mg 3%
Calcium 27.3mg 3%
Amount Per 100 g
Calories 94.66 Kcal (396 kJ)
Calories from fat 58.02 Kcal
% Daily Value*
Total Fat 6.45g 23%
Cholesterol 12.97mg 10%
Sodium 10.18mg 1%
Potassium 67.38mg 3%
Total Carbs 4.91g 4%
Sugars 0.99g 9%
Dietary Fiber 1.98g 18%
Protein 4.97g 23%
Vitamin C 0.6mg 2%
Iron 0.3mg 3%
Calcium 12mg 3%

* 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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Recipe Tags

Weightwatchers Points

  • 4.7
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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