Tilapia is a very mild-tasting fish that takes on the flavors of the ingredients it's cooked with. If you can't find tilapia, flounder or any other mild white fish is a good substitute.
1/4 cup dry white wine
1/4 cup chopped seeded tomato
2 tablespoons fresh lemon juice
2 tablespoons drained capers
1 garlic clove, minced
1/2 teaspoon dried basil
4 (6-ounce) tilapia fillets
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
1 tablespoon olive oil
2 tablespoons light butter
2 tablespoons chopped fresh parsley
Lemon wedges (optional)
How to Make It
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.
Oxmoor House Healthy Eating Collection
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