Tilapia Piccata

Substitute most any flaky white fish, or use veal or chicken cutlets.

Yield: 4 servings (serving size: 1 fillet, 3/4 cup pasta mixture, and about 1 tablespoon sauce)

Ingredients

• 8  ounces  uncooked orzo (about 1 1/2 cups)
• 3/4  cup  grape tomatoes, halved
• 1/2  teaspoon  salt, divided
• 3  tablespoons  chopped fresh parsley
• 1/4  teaspoon  black pepper, divided
• 3  tablespoons  all-purpose flour
• 4  (6-ounce) tilapia fillets
• 3  tablespoons  butter, divided
• 1/4  cup  white wine
• 3  tablespoons  fresh lemon juice
• 1  tablespoon  drained capers

Preparation

Cook pasta according to package directions, omitting salt and fat. Drain; stir in tomatoes, 1/4 teaspoon salt, parsley, and 1/8 teaspoon pepper. Set aside and keep warm.

Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, and flour in a large shallow dish. Dredge fish in flour mixture. Melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm.

Add wine, juice, and capers to pan; cook 30 seconds. Remove from heat. Add remaining 2 tablespoons butter to pan; stir until butter melts. Serve fish with sauce and pasta.

Nutritional Information

Calories:

461 (24% from fat)

Fat:

12.5g (sat 6.4g,mono 3.1g,poly 1.1g)

Protein:

41.7g

Carbohydrate:

45.3g

Fiber:

2.6g

Cholesterol:

108mg

Iron:

1.6mg

Sodium:

512mg

Calcium:

30mg