Breaded Tilapia with Garlic-Lime Sauce
You’ll have a healthy and delicious dinner on the table in just 15 minutes, which will give you more time to linger over the meal.
- 1 clove garlic minced, about 1/2 tsp.
- 1/2 cup white wine or use a scant ½ vegetable broth mixed with 1 tsp. vinegar or lemon juice and 1/2 tsp. honey
- 1/2 lime juice only, about 1 Tbsp.
- 1/2 cup flour (use wheat/gluten-free, if needed)
- 4 tsp. butter or margarine
- 1 - 1 1/2 tilapia fillets or other thin white fish fillets
- 1/4 tsp. salt or to taste
- 1/8 tsp. black pepper or to taste
- 2 scallions green parts only, thinly sliced
- In a small bowl, combine the garlic, wine, and lime juice. Set it aside. Put the flour on a shallow plate. Melt 1 Tbsp. butter or margarine in a large nonstick skillet over medium-high heat.
- Dredge the fillets in the flour, and add them to the skillet, pressing them with a spatula to make sure the fish makes good contact with the pan. Season the tops of the fish with 1/2 of the salt and pepper. Cook the fish for 3 – 4 minutes per side, until it is lightly browned. After flipping it, season the second side with salt and pepper. Transfer the fish to a clean plate and cover it lightly to keep it warm.
- In the skillet that held the fish, melt the remaining 1 tsp. butter over medium heat. Add the wine mixture to the skillet and cook it at a low boil until it is thickened and reduced by half, about 2 minutes.
- Stir in the scallions after about 1 minute. Pour the sauce over the fish (you may want to leave some fish plain for picky eaters) and serve it immediately.
Slow Cooker Directions:
- Combine the garlic, wine, lime juice, and butter or margarine in the slow cooker (omit the flour). Sprinkle the fish with salt and pepper and add to the slow cooker, turning it over a few times in the sauce. Cook it on low for 7 - 8 hours or on high for 3 1/2 - 4 hours, sprinkling the scallions on the fish for the last 10 minutes of cooking. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Do Ahead or Delegate: Peel the garlic, juice the lime, make and refrigerate the sauce, slice the scallions. Scramble Flavor Booster: Serve the fish with fresh lime wedges and sprinkle it with fresh cilantro or parsley. Tip: When sautéing something delicate like fish, use the largest spatula you have. It makes it easier to flip the fish without running the risk of it falling apart. Nutritional Information Per Serving (% based upon daily values): Calories 120, Total Fat: 4g, 6%; Saturated Fat: 1g, 4%; Cholesterol: 55mg, 18%; Sodium: 50mg, 2%; Total Carbohydrate: 1g, 0%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 21g Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
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