- Serves 2 servings
- Prep Time 15 mins
- Cook Time 20 mins
Ingredients
- 2 Tbsp. lemon juice, divided
- 2 tilapia fillets or sole fillets (6 oz. ea.)
- 2 Tbsp. PLUS 1 tsp. all-purpose flour, divided
- 1 Tbsp. PLUS 2 tsp. Promise® Buttery Spread, divided
- 1 large zucchini, peeled into ribbons
- 1 large carrots, peeled into ribbons
- 1 small shallot or onion, finely chopped
- 2 cloves garlic, finely chopped
- 1/2 cup fat free reduced sodium chicken broth
- 1 tsp. small capers
Directions
Sprinkle 1 Tbsp. lemon juice over tilapia; coat with 2 Tbsp. flour.
Melt 1 Tbsp. Promise® Buttery Spread in large nonstick skillet over medium-high heat and cook tilapia, turning once, 6 minutes or until tilapia is almost done. Remove tilapia and set aside.
Melt remaining 2 tsp. Spread in same skillet and cook zucchini, carrot, shallots and garlic stirring constantly, 4 minutes or until vegetables are tender. Remove to serving plates; keep warm.
Combine broth, capers, remaining 1 tsp. flour, and remaining 1 Tbsp. lemon juice in same skillet. Bring to a boil over high heat. Reduce heat to low, then return tilapia to skillet. Simmer gently, spooning sauce over tilapia, until tilapia flakes with a fork and sauce is thickened. Serve tilapia and sauce over vegetables.
Nutritional Facts
- Serving Size 1 serving
- Calories 300
- Total Fat 9g
- Saturated Fat 3g
- Trans Fat 0g
- Polyunsaturated Fat 3.5g
- Monounsaturated Fat 2g
- Cholesterol 85mg
- Sodium 330mg
- Total Carbs 19g
- Dietary Fiber 3g
- Sugars 7g
- Protein 38g
- Vitamin D 5mcg
- Calcium 67mg
- Iron 2mg
- Potassium 1,124mg
- Omega-3 0g
- Omega-6 0g