CHEF JEFF — ONE BYTE AT A TIME: Sauteed TilapiaThis recipe for lightly fried “St. Peter’s” fish is quick and tasty.
By: Herald Staff Report,
This recipe for lightly fried “St. Peter’s” fish is quick and tasty.
¾ pound tilapia or other white fish fillet
2 teaspoons olive oil
Salt and fresh ground black pepper
2 scallions, sliced
1 lemon, cut into 4 wedges
Rinse fish and pat dry with a paper towel. Heat olive oil in a nonstick skillet over medium-high heat. Add tilapia and saute 3 minutes. Turn and saute 3 minutes. Salt and pepper the cooked side. Sprinkle with scallions, cover with a lid and cook 1 minute. Remove tilapia to two dinner plates and squeeze lemon juice from 2 lemon wedges on top. Serve remaining 2 lemon wedges on plate with fish.
Yield: Serves 2.
Approximate nutritional analysis per serving: 205 calories, 6 grams fat (1 gram saturated), 89 milligrams cholesterol, 32 grams protein, 3 grams carbohydrates, 1 gram dietary fiber, 1 gram sugars, 148 milligrams sodium.
Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.