CHEF JEFF — ONE BYTE AT A TIME: Sauteed Tilapia

This recipe for lightly fried “St. Peter’s” fish is quick and tasty.

Sauteed Tilapia

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.

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