Swap the chicken or veal for a flaky white fish – like tilapia – in this classic dish. Delicious served over an orzo salad. Serve with steamed vegetables for a complete meal.
8 oz uncooked orzo
3/4 cup grape tomatoes, halved
1/2 tsp salt, divided
3 Tbsp chopped fresh parsley
1/4 tsp black pepper, divided
3 Tbsp all-purpose flour
4 (6-0z) tilapia fillets
3 Tbsp butter, divided
1/4 cup dry white wine
3 Tbsp fresh lemon juice
1 Tbsp drained capers
1. Cook pasta according to package directions. Drain; stir in tomatoes, 1/4 teaspoon salt, parsley, and 1/8 teaspoon pepper. Set aside and keep warm.
2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, and flour in a large shallow dish. Dredge fish in flour mixture.
3. Melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm.
4. Add wine, juice, and capers to pan; cook 30 seconds. Remove from heat. Add remaining 2 tablespoons butter to pan; stir until butter melts. Serve fish with sauce and orzo pasta.
Yield: 4 servings (461 calories, 12.5 g total fat, 6.4 g saturated fat, 41.7 g protein, 45.3 g carbohydrate, 2.6 g fiber, 108 mg cholesterol)
Cooking Light, March 2007