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Recipes
Tilapia with Lemon Butter Sauce and Angel Hair Fresca
4 servings
30 minutes total
  • 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

    1. 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.
    2. 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.
    3. 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

    1. Fill large saucepan half full of water and cover; bring to a boil on high for pasta.
    2. Stir pasta into boiling water; boil 1 minute. Stir in broccoli; boil and stir 4 minutes or until tender.
    3. 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%