Ingredients
4 teaspoons flour, divided
1 teaspoon seasoned salt
large zip-top bag
5–6 sprigs fresh Italian parsley
juice of 1 lemon
1 1/2 pounds tilapia fillets
3 tablespoons butter, divided
1/4 cup white wine
Steps
1. Place 3 teaspoons flour and seasoned salt in zip-top bag; shake to mix and set aside. Chop (rinsed) parsley coarsely, leaves only, and measure (2 tablespoons). Slice (rinsed) lemon in half. Set both aside.
2. Preheat large sautŠ¹ pan on medium-high 2–3 minutes. Check fish for bones by pressing on fillet with finger tips and remove. Add fish to zip-top bag; seal tightly and shake to coat. Wash hands.
3. Place 1 tablespoon butter in pan and swirl to coat. Add fish (wash hands) and cook 3 minutes. Add 1 tablespoon butter to center of pan. Turn fillets, using spatula, distributing butter under each fillet. Cook 3 more minutes until fish is golden and flakes easily. Place fish on serving plates.
4. Place remaining 1 tablespoon butter and 1 teaspoon flour, wine and juice from lemon in sautŠ¹ pan. Heat 1–2 minutes until thickened, stirring occasionally. Stir parsley into butter sauce and serve over fish.
CALORIES (per 1/4 recipe) 249kcal; FAT 10g; CHOL 108mg; SODIUM 509mg; CARB 3g; FIBER <1g;>
Angel Hair Fresca
8 ounces angel hair pasta (1/2 box)
2 cups fresh broccoli florets
1 tablespoon butter
1/2 cup sun-dried tomato pesto
Steps
1. Fill large saucepan 1/2 full of water. Cover and bring to a boil on high heat for pasta.
2. Stir pasta into boiling water and boil 1 minute. Stir in broccoli and boil 4 minutes, stirring occasionally.
3. Drain. Add butter to saucepan, using residual heat to melt butter. Stir in tomato pesto and pasta mixture; toss to mix and serve.
CALORIES (per 1/4 recipe) 303kcal; FAT 6g; CHOL 8mg; SODIUM 384mg; CARB 48g; FIBER 2g; PROTEIN 9g; VIT A 15%; VIT C 56%; CALC 2%; IRON 15%
