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Ingredients
US|METRIC
2 SERVINGS
- 2 Tbsp. lemon juice (divided)
- 2 tilapia fillet
- 3 tsp. promise buttery spread
- 2 zucchini (large, sliced into ribbons)
- 2 carrots
- 1 shallots
- 2 cloves garlic (finely chopped)
- 1/2 cup fat free reduced sodium chicken broth
- 1 tsp. all-purpose flour
- 1 tsp. small capers, rinsed and drained
- 1/8 tsp. ground black pepper
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Directions
- Sprinkle 1 tablespoon lemon juice over tilapia; set aside.
- Melt 1 teaspoon Promise® Buttery Spread in 10-inch nonstick skillet over medium-high heat and cook tilapia, turning once, 6 minutes or until tilapia is almost done. Remove tilapia and set aside.
- Melt 2 teaspoons Spread in same skillet and cook zucchini and carrot, stirring constantly, 2 minutes or until starting to soften. Stir in shallot and garlic and cook, stirring occasionally, 2 minutes or until vegetables are tender. Remove to serving plates; keep warm.
- Reserve 2 tablespoons broth and blend with flour. Stir remaining broth, flour mixture and remaining 1 tablespoon lemon juice into same skillet. Bring to a boil over high heat. Reduce heat to low, then return tilapia to skillet. Simmer gently until tilapia flakes with a fork and sauce is thickened. Serve tilapia and sauce over vegetables. Sprinkle with capers and black pepper.
NutritionView More
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280Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories280Calories from Fat80 |
% DAILY VALUE |
Total Fat9g14% |
Saturated Fat2g10% |
Trans Fat1g |
Cholesterol60mg20% |
Sodium210mg9% |
Potassium1330mg38% |
Protein29g |
Calories from Fat80 |
% DAILY VALUE |
Total Carbohydrate25g8% |
Dietary Fiber4g16% |
Sugars9g |
Vitamin A230% |
Vitamin C90% |
Calcium10% |
Iron10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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