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Vegetable-Topped Tilapia

Yield 2 servings.
For a colorful menu, present Romaine and Strawberry Salad, Vegetable-Topped Tilapia, Saffron Rice, and commercial whole wheat rolls.

Ingredients

  • Butter-flavored vegetable cooking spray
  • 1/4 cup julienne-sliced carrot
  • 1/4 cup julienne-sliced zucchini
  • 1/8 teaspoon minced garlic
  • 1/4 cup julienne-sliced leeks
  • 1 tablespoon canned low-sodium chicken broth, undiluted
  • 2 teaspoons chopped fresh parsley
  • 2 teaspoons lemon juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground white pepper
  • 1 teaspoon reduced-calorie margarine
  • 1/2 pound tilapia fillets

Nutrition Information

  • calories 143
  • caloriesfromfat 30 %
  • fat 4.8 g
  • satfat 0.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 21.6 g
  • carbohydrate 3.5 g
  • fiber 0.0 g
  • cholesterol 80 mg
  • iron 0.0 mg
  • sodium 234 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a small nonstick skillet with cooking spray. Place over medium-high heat until hot. Add carrot, zucchini, and garlic; saute 2 minutes. Add leeks, and saute 1 minute or until vegetables are crisp-tender. Add chicken broth and next 4 ingredients; cook 30 seconds or until liquid is absorbed. Remove vegetable mixture from skillet, and set aside. Wipe skillet dry with a paper towelM1Coat skillet with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add fillets, and cook 2 minutes on each side or until fish flakes easily when tested with a fork. Transfer fillets to 2 serving plates. Spoon vegetable mixture evenly over each serving.

Cooking Light Light Cooking for Two