Skinny Seared Tilapia With Lemon Tarragon Sauce Food

TILAPIA WITH LEMON CAPER SAUCE

Tilapia with Lemon Caper Sauce image

My husband and I are always trying to increase the amount of fish in our diet. This recipe is fast, easy and enjoyable, even for non-fish lovers. -Catherine Jensen, Blytheville, Arkansas

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 11

Ingredients

4 tilapia fillets (6 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon all-purpose flour
1 tablespoon olive oil
1/2 cup reduced-sodium chicken broth
2 tablespoons lemon juice
1 tablespoon butter
1 tablespoon drained capers
Lemon wedges, optional
Hot cooked pasta, optional

Steps:

Sprinkle tilapia with salt and pepper. Dust lightly with flour., In a large skillet, heat oil over medium heat. Add tilapia; cook until lightly browned and fish just begins to flake easily with a fork, 3-5 minutes per side. Remove from pan; keep warm., Add broth, lemon juice, butter and capers to same skillet; cook and stir until mixture is reduced by half, about 5 minutes. Spoon over tilapia. If desired, serve with pasta and lemon wedges.

Nutrition Facts : Calories 207 calories, Fat 8g fat (3g saturated fat), Cholesterol 90mg cholesterol, Sodium 500mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges

SKINNY SEARED TILAPIA WITH LEMON-TARRAGON SAUCE

Skinny Seared Tilapia with Lemon-Tarragon Sauce image

67% less sat fat • 250% more fiber than the original recipe. A quick sauce made with reduced-sodium chicken broth, lemon juice, and fresh tarragon is the perfect healthy complement to this seafood dish.

Provided by Betty Crocker Kitchens

Categories Entree

Time 35m

Yield 6

Number Of Ingredients 12

Ingredients

8 ounces dried whole wheat orzo pasta
1 (5- to 6-ounce) package baby spinach
2 tablespoons olive oil
2 teaspoons finely shredded lemon or orange peel
1/4 teaspoon salt
1 1/2 pounds fresh or frozen tilapia fillets or other lean white fish fillets
1/2 teaspoon seasoned salt
1/4 cup reduced-sodium chicken broth
1 tablespoon lemon juice
1 teaspoon Dijon-style mustard
1 teaspoon snipped fresh tarragon or 1/4 teaspoon dried tarragon, crushed
Paprika (optional)

Steps:

For Spinach Orzo, prepare orzo according to package directions; drain. Return to hot pan; immediately toss orzo with spinach, half of the olive oil, the lemon peel, and salt.
Meanwhile rinse fish; pat dry with paper towels. Sprinkle all sides of the fish with seasoned salt. In a very large skillet heat remaining 1 tablespoon oil over medium heat. Add fish in a single layer; cook for 2 minutes. Using a wide spatula, carefully turn fish over; cook about 2 minutes more or until fish flakes easily when tested with a fork. Transfer fish to a serving platter. Cover and keep warm.
For sauce, add broth and lemon juice to skillet. Using a whisk, scrape up any crusty bits in the skillet. Whisk in mustard and tarragon; heat through.
Serve fish with Spinach Orzo. If desired, sprinkle fish with paprika. Pour sauce over fish.

Nutrition Facts : Calories 300, Carbohydrate 29 g, Cholesterol 50 mg, Fat 1, Fiber 3 g, Protein 29 g, SaturatedFat 1 1/2 g, ServingSize 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce, Sodium 470 mg, Sugar 1 g, TransFat 0 g

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