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Substitute most any flaky white fish, or use veal or chicken cutlets. 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 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. Yield: 4 servings (serving size: 1 fillet, 3/4 cup pasta mixture, and about 1 tablespoon sauce) CALORIES 461 (24% from fat); FAT 12.5g (sat 6.4g,mono 3.1g,poly 1.1g); IRON 1.6mg; CHOLESTEROL 108mg; CALCIUM 30mg; CARBOHYDRATE 45.3g; SODIUM 512mg; PROTEIN 41.7g; FIBER 2.6g Cooking Light, MARCH 2007  |
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