Recipes
Shopping list
- Put water on to boil for pasta; prepare tilapia and begin to cook (15 minutes)
- Complete pasta and tilapia; serve (15 minutes)
Tilapia with Lemon Butter Sauce
Ingredients
- 2 tablespoons fresh Italian parsley, coarsely chopped
- 1 lemon
- 1 ½ lb tilapia fillets (thawed)
- 1 teaspoon seasoned salt
- 4 teaspoons flour, divided
- Large zip-top bag
- 3 tablespoons unsalted butter, divided
- ¼ cup white wine
Prep
- Chop parsley; cut lemon in half. Set both aside.
- Check fish for bones (wash hands).
Steps
- Preheat large sauté pan on medium-high 2–3 minutes. Place seasoned salt and 3 teaspoons flour in zip-top bag; shake to mix. Add fish to zip-top bag; seal tightly and shake to coat.
- Place 1 tablespoon butter in pan, then add fish; cook 3 minutes. Add 1 tablespoon butter to center of pan and flip fillets, using spatula, to distribute butter under each fillet. Cook 3 more minutes and until fish is golden and flakes easily and is 145°F. Transfer fish to serving plates.
- Add wine and remaining 1 tablespoon butter and 1 teaspoon flour to pan; squeeze juice of lemon into pan. Heat and stir 1–2 minutes or until thickened. Stir in parsley and serve butter sauce over fish.
Angel Hair Fresca
Ingredients
- 8 oz angel hair pasta
- 2 cups fresh broccoli florets
- 1 tablespoon unsalted butter
- ½ cup sun-dried tomato pesto
Steps
- Fill large saucepan half full of water and cover; bring to a boil on high for pasta.
- Stir pasta into boiling water; boil 1 minute. Stir in broccoli; boil and stir 4 minutes or until tender.
- Drain pasta mixture. Add butter to saucepan, using residual heat to melt butter. Stir in tomato pesto and pasta mixture; toss to mix and serve.
Serving Suggestions
- Complete your meal with a fresh salad blend, whole wheat rolls, and fresh cut fruit for dessert.
- Fresh Italian, or flat-leaf, parsley adds a slightly peppery, fresh flavor to the lemon butter sauce.
Tilapia with Lemon Butter Sauce
Amount per ¼ recipe serving: Calories 270, Total Fat 12g, Sat Fat 7g, Trans Fat 0g, Chol 95mg, Sodium 450mg, Total Carb 5g, Fiber 0g, Sugars 0g, Protein 34g, Calc 2%, Vitamin A 8%, Vitamin C 10%, Iron 6%
Angel Hair Fresca
Amount per ¼ recipe serving: Calories 300, Total Fat 7g, Sat Fat 2.5g, Trans Fat 0g, Chol 10mg, Sodium 330mg, Total Carb 49g, Fiber 4g, Sugars 4g, Protein 10g, Calc 2%, Vitamin A 15%, Vitamin C 40%, Iron 15%