We support you, just not your browser.

Your browser hasn’t been updated in a while. For a better experience, we recommend upgrading to the latest version of IE, Google Chrome, Firefox, or Safari.

Ver en Español
  • Facebook
    1
  • Pinterest
    0
  • Save
    2
  • WhatsApp
  • Print
    3

Pan-Seared Tilapia with Creamy Wine Sauce

  • Prep 25 min
  • Total 35 min
  • Ingredients 11
  • Servings 4

Ingredients

2
cups half-and-half
1
cup water
1/2
cup dry white wine or water
2
teaspoons grated lemon peel
1
box Tuna Helper™ creamy broccoli
1
lb tilapia or other mild-flavor fish fillets, about 3/4 inch thick
1
egg
1
tablespoon water
1/3
cup Progresso™ garlic herb bread crumbs
2
tablespoons olive or vegetable oil
1
tablespoon chopped fresh Italian (flat-leaf) parsley

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
420
Calories from Fat
220
% Daily Value
Total Fat
24g
37%
Saturated Fat
11g
53%
Trans Fat
1/2g
Cholesterol
160mg
53%
Sodium
500mg
21%
Potassium
520mg
15%
Total Carbohydrate
19g
6%
Dietary Fiber
1g
4%
Sugars
7g
Protein
29g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
4%
4%
Calcium
15%
15%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

 

Directions

  • 1 In 2-quart saucepan, heat half-and-half, 1 cup water, the wine, lemon peel, and uncooked pasta and sauce mix (from Tuna Helper box) to boiling. Reduce heat; cover and simmer 12 to 14 minutes, stirring occasionally, until pasta is tender.
  • 2 Meanwhile, cut fish fillets into 4 serving pieces. In shallow bowl, beat egg and 1 tablespoon water with fork until blended. In shallow dish, place bread crumbs. Dip each piece of fish into egg mixture, then coat completely with bread crumbs.
  • 3 In 10-inch skillet, heat oil over medium-high heat. Add fish; cook 6 to 10 minutes, turning once, until fish flakes easily with fork and is browned on both sides. Transfer pasta mixture to serving dish; top with fish. Garnish with parsley and lemon slices.

Rate and Comment