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Pan-Seared Tilapia with Creamy Wine Sauce

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  • Prep 25 min
  • Total 35 min
  • Ingredients 11
  • Servings 4
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by Qué Rica Vida Cocina
Updated Mar 22, 2010
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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

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.

Nutrition Information

420 Calories, 24g Total Fat, 29g Protein, 19g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
420
Calories from Fat
220
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.
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