Tilapia Piccata

serves 8 – size: 1 piece of fish, 1/2 cup quinos, 1 tbsp sauce – calories: 300 – carbs: 20g – fat: 8g – WWP+:8pts 

Ingredients

  • 1/2 cup uncooked quinoa (makes about 2 cups cooked)
  • 1 cup grape tomatoes, halved
  • 3 tbsp fresh chopped parsley
  • salt and pepper
  • 4-6 tilapia fillets
  • 3 tbsp margarine, divided
  • 1/4 cup white wine
  • 3 tbsp lemon juice
  • 1 tsp chili powder

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Directions

  1. Cook quinoa according to package directions. Ass in tomatoes, parsley, salt and pepper. Stir gently to mix and keep warm.
  2. In a shallow bowl, combine flour. Dredge fish from pan and keep warm.
  3. Melt 1 tbsp margarine in a large skillet over medium-high heat. Add fish to pan and cook 2 min on each side until desired doneness. Remove fish from pan and keep warm.
  4. In same skillet, add wine, and lemon juice. Cook over medium high heat for 1-2 min. Remove from heat.
  5. Add remaining 2 tbsp margarine to pan and stir the margarine into the sauce until the margarine melts.
  6. Spoon sauce over fish and serve with quinoa.

Tilapia Piccata

Ingredients

  • 1/2 cup uncooked quinoa (makes about 2 cups cooked)
  • 1 cup grape tomatoes, halved
  • 3 tbsp fresh chopped parsley
  • salt and pepper
  • 4-6 tilapia fillets
  • 3 tbsp margarine, divided
  • 1/4 cup white wine
  • 3 tbsp lemon juice
  • 1 tsp chili powder

Instructions

  1. Cook quinoa according to package directions. Ass in tomatoes, parsley, salt and pepper. Stir gently to mix and keep warm.
  2. In a shallow bowl, combine flour. Dredge fish from pan and keep warm.
  3. Melt 1 tbsp margarine in a large skillet over medium-high heat. Add fish to pan and cook 2 min on each side until desired doneness. Remove fish from pan and keep warm.
  4. In same skillet, add wine, and lemon juice. Cook over medium high heat for 1-2 min. Remove from heat.
  5. Add remaining 2 tbsp margarine to pan and stir the margarine into the sauce until the margarine melts.
  6. Spoon sauce over fish and serve with quinoa.
http://revampfitness.com/tilapia-piccata/

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