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
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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.
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Nutrition Information
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
- 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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