Tilapia with Browned Butter Pan Sauce
Hot Pasta and Steamed Broccoli
Wine Recommendation
Sonoma-Cutrer Chardonnay
Ingredients
- ¼ cup all purpose flour
- ½ tsp garlic salt
- ½ tsp pepper
- 1 lb tilapia fillets, patted dry
- 1 Tbsp olive oil
- 3 Tbsp butter
- ¼ cup white wine
- ½ Tbsp chopped capers
Instructions
- Whisk together flour, garlic salt, and pepper in a shallow bowl. Dredge fish in flour mixture, shaking off excess.
- Cook fish in hot oil in a large nonstick skillet over medium-high heat 4 minutes per side or until fish flakes with a fork. Remove from skillet; keep warm.
- Reduce heat to medium; add butter to skillet, and cook 2 to 4 minutes or until lightly browned and fragrant. Stir in wine and capers; cook 3 minutes. Serve sauce over fish and pasta.
Side Dish Ingredients
- 6 oz spaghetti
- ½ Tbsp butter
- 1 (12-oz) pkg broccoli florets
Side Dish Instructions
- Cook pasta according to package directions; toss with butter.
- Cook broccoli according to package directions. Season with salt and pepper, if desired.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
330
|
259
|
589
|
| Fat (g) | 19 | 3 | 22 |
| Sat. Fat (g) | 9 | 1 | 10 |
| Protein (g) | 32 | 11 | 43 |
| Carb (g) | 9 | 48 | 57 |
| Fiber (g) | 0 | 4 | 4 |
| Sodium (mg) | 531 | 49 | 580 |
| T. Sugs (g) | 0 | 3 | 3 |
| A. Sugs (g) | 0 | 0 | 0 |
Mediterranean Meal Plan
This recipe selected from the eMeals Mediterranean Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
