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Tilapia Puttanesca


Smart Balance Pick

Recipe submitted by:

gscaccio

City:
Baltimore, Maryland
Your rating: None Average: 4.3 (3 votes)
Description: 

Looking for a light, meatless meal?


Difficulty: Easy

Course: Dinner

Main Ingredient: Fish

Smart Balance Product: 
Smart Balance® Omega Non-Stick Cooking Spray

Ingredients: 

½ onion, diced
1 tbsp Smart Balance Omega Oil
1 tbsp garlic, minced
½ - 1 tsp crushed red pepper flakes
1 tsp anchovy paste, optional
½ cup dry white wine
2 14.5 oz cans fire roasted diced tomatoes
12 pitted kalamata olives, chopped
2 tbsp capers
1 tbsp basil
½ tbsp pepper
6 Tilapia Fillets
Flour for coating
Smart Balance Omega Non Stick Cooking Spray


Prep Time: 

5 minutes


Cook Time: 

20 minutes


Yield/Notes: 

Serves 6

[Smart Balance addition] – Smart Balance estimates the following nutritional content for this user-created recipe:

Nutrients
Calories 257 kcal
Fat 7 g
Saturated Fat 1 g
Trans Fatty Acid 0 g
Poly Fat 2 g
Mono Fat 4 g
Cholesterol 85 mg
Sodium 598 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 5 g
Protein 36 g

STEP 1:

  

In a large skillet, sauté the onion in the oil over medium high heat for 5 minutes until softened.

STEP 2:

  

Add the garlic, red pepper flakes and anchovy paste, if using, and cook for another minute.

STEP 3:

  

Next add the wine, tomatoes, olives, capers, basil and pepper. Stir well and reduce to a simmer.

STEP 4:

  

While the sauce is simmering, coat the tilapia filets in flour and salt and pepper to taste.

STEP 5:

  

Spray a non stick pan with cooking spray and heat to medium high. Shake off the excess flour and cook fish until browned, about 4 minutes on each side.

STEP 6:

  

Serve the fish over your favorite grain or vegetable and top with the sauce.


Comments

Posted by gscaccio on 4/5/2011 at 11:17am.

By "dry" I mean using a wine that is not sweet, such as a Chardonnay, Sauvignon Blanc, Pinot Grigio, even a dry vermouth would work. Happy cooking!!

Posted by ChelseaX on 4/5/2011 at 2:26am.

May I ask what do you mean by “dry wine”? I love Italian delicacies but I don't have enough knowledge about wines. I actually read some articles and blogs to improve my cooking ability and what found is here: How to cook dinner with wine