Tilapia Piccata Over Vegetable Ribbons

PROMISE
11Ingredients
35Minutes
270Calories

Ingredients

US|METRIC
  • 2 tablespoons lemon juice (divided)
  • 2 tilapia fillet
  • 3 teaspoons 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 teaspoon all-purpose flour
  • 1 teaspoon small capers, rinsed and drained
  • 1/8 teaspoon ground black pepper
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    Directions

    1. Sprinkle 1 tablespoon lemon juice over tilapia; set aside.
    2. 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.
    3. 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.
    4. 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.
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    NutritionView More

    270Calories
    Sodium8% DV190mg
    Fat12% DV8g
    Protein55% DV28g
    Carbs8% DV25g
    Fiber16% DV4g
    Calories270Calories from Fat70
    % DAILY VALUE
    Total Fat8g12%
    Saturated Fat2g10%
    Trans Fat1g
    Cholesterol60mg20%
    Sodium190mg8%
    Potassium1270mg36%
    Protein28g55%
    Calories from Fat70
    % DAILY VALUE
    Total Carbohydrate25g8%
    Dietary Fiber4g16%
    Sugars9g18%
    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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