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Pan-Seared Tilapia with Creamy Wine Sauce

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Pan-Seared Tilapia with Creamy Wine Sauce

Prep 25 min
Total 35 min
Ingredients 11
Servings 4

Ingredients

cups half-and-half

cup water

1/2

cup dry white wine or water

teaspoons grated lemon peel

box Tuna Helper™ creamy broccoli

lb tilapia or other mild-flavor fish fillets, about 3/4 inch thick

egg

tablespoon water

1/3

cup Progresso™ garlic herb bread crumbs

tablespoons olive or vegetable oil

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.

Nutrition Information

Nutrition Facts

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;