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Sautéed Tilapia Fillets with Lime

with Steamed Baby Carrots and New Potatoes

Seafood alternatives: sole, flounder, catfish, cod, orange roughy

Sautéing is one of the most popular methods for cooking thin fillets, and no wonder-it is quick and easy. Once fish cooks, make a quick sauce in the same pan. Steam spring vegetables while preparing the fish.

Ingredients:

• 1 to 1 1/3 pounds tilapia fillets, about 1/2 inch thick
• 3 tablespoons all-purpose flour
• Salt and pepper
• 3 green onions
• 1 clove garlic
• 1/2 cup dry white wine
• 1 tablespoon lime juice
• 1/2 tablespoon margarine or butter
• 1 tablespoon olive oil

Preparation:

1. Rinse fish and pat dry. Measure flour onto a plate, dredge fillets in flour then sprinkle with salt and pepper if desired. Discard remaining flour. Chop green onions. Mince or press garlic into wine; add lime juice and margarine.

Cooking:

1. Heat oil in a 10- to 12-inch frying pan over medium-high heat. Add fillets without overlapping (you may need to cook in 2 batches). Cook until golden on bottom, about 3 minutes. Turn fillets over and cook until flakes separate in thickest part when prodded with a fork or knife tip, 1 minute more. Transfer fish to a platter and keep warm (cover with foil or place in a 200ºF oven).

2. Add wine mixture to pan and boil, scraping up cooked bits, until reduced by half, 2 to 3 minutes. Stir in onions and heat on low about 30 seconds. Pour sauce over fish.

Makes 4 servings. Per serving: 185 cal. / 22g prot. / 5g carbo. / 1g sat. / 3g mono. / 1g poly. / .1g om-3 / 54mg chol. / 114mg sdm.