PAN FRIED TILAPIA WITH WHITE WINE AND CAPERS

Pan Fried Tilapia With White Wine and Capers image

I found This recipe on CDKitchen, Submitted by: Jerrie, from Rhode Island (serving size: 1 fillet and 2 tablespoons sauce). POINTS: 5; EXCHANGES: '12 Starch, 4 Very lean Meat.

Provided by Chef Lyle

Categories Tilapia

Time 20m

Yield 4 serving(s)

Number Of Ingredients 15

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Ingredients

1/4 cup dry white wine
1/4 cup tomatoes (chopped seeded)
2 tablespoons fresh lemon juice
2 tablespoons capers (drained)
1 garlic clove, minced
1/2 teaspoon dried basil
4 tilapia fillets (6-ounce each)
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/4 cup all-purpose flour
cooking spray
1 tablespoon olive oil
2 tablespoons Smart Balance light butter spread
2 tablespoons fresh parsley (chopped)
1 lemon (cut into wedges optional)

Steps:

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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