This quick and easy dish comes together in no time!
Prep/Total Time: 18 minutes
Yield: 4 servings
1/4 cup all-purpose flour
1/2 tsp salt
1/4 tsp pepper
1 pound tilapia fillets
4 tsp canola oil
1 cup reduced-sodium chicken broth
1 tsp corn starch
2 Tbsp lemon juice
1 Tbsp butter
1 Tbsp chopped parsley
2 Tbsp nonpareil capers, rinsed and drained, optional
Combine flour, salt and pepper. Dredge fish in flour mixture, coating well.
In a skillet, heat oil on medium-high heat and cook fish until brown, about 2 minutes. Flip and cook another minute, then remove to a plate.
Increase heat to high and add broth to skillet. Bring to a boil and reduce until 1/2 cup remains, about 3 minutes. Dissolve cornstarch in 1 Tbsp water and whisk into broth. Cook another minute, then add butter, parsley, lemon juice and capers. Spoon sauce over fish.
Tips and Tricks
I used whole wheat flour to coat the fish and omitted the capers. My 16 month old baby went crazy for this meal! I also used fresh parsley. If using dried parsley, be sure to reduce the amount.
Make It Healthier
Use whole wheat flour and omit salt.
How Kids Can Help
Older kids can help coat the fish. Younger kids can measure ingredients.
Nutrition Facts
One serving equals 269 calories, 26 g protein, 10 g fat, 20 g carbs, 18 mg calcium, 1 g fiber
Prep/Total Time: 18 minutes
Yield: 4 servings
1/4 cup all-purpose flour
1/2 tsp salt
1/4 tsp pepper
1 pound tilapia fillets
4 tsp canola oil
1 cup reduced-sodium chicken broth
1 tsp corn starch
2 Tbsp lemon juice
1 Tbsp butter
1 Tbsp chopped parsley
2 Tbsp nonpareil capers, rinsed and drained, optional
Combine flour, salt and pepper. Dredge fish in flour mixture, coating well.
In a skillet, heat oil on medium-high heat and cook fish until brown, about 2 minutes. Flip and cook another minute, then remove to a plate.
Increase heat to high and add broth to skillet. Bring to a boil and reduce until 1/2 cup remains, about 3 minutes. Dissolve cornstarch in 1 Tbsp water and whisk into broth. Cook another minute, then add butter, parsley, lemon juice and capers. Spoon sauce over fish.
Tips and Tricks
I used whole wheat flour to coat the fish and omitted the capers. My 16 month old baby went crazy for this meal! I also used fresh parsley. If using dried parsley, be sure to reduce the amount.
Make It Healthier
Use whole wheat flour and omit salt.
How Kids Can Help
Older kids can help coat the fish. Younger kids can measure ingredients.
Nutrition Facts
One serving equals 269 calories, 26 g protein, 10 g fat, 20 g carbs, 18 mg calcium, 1 g fiber
No comments:
Post a Comment