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Looking for a light, meatless meal?
½ onion, diced
1 tbsp Smart Balance Omega Oil
1 tbsp garlic, minced
½ - 1 tsp crushed red pepper flakes
1 tsp anchovy paste, optional
½ cup dry white wine
2 14.5 oz cans fire roasted diced tomatoes
12 pitted kalamata olives, chopped
2 tbsp capers
1 tbsp basil
½ tbsp pepper
6 Tilapia Fillets
Flour for coating
Smart Balance Omega Non Stick Cooking Spray
In a large skillet, sauté the onion in the oil over medium high heat for 5 minutes until softened.
Add the garlic, red pepper flakes and anchovy paste, if using, and cook for another minute.
Next add the wine, tomatoes, olives, capers, basil and pepper. Stir well and reduce to a simmer.
While the sauce is simmering, coat the tilapia filets in flour and salt and pepper to taste.
Spray a non stick pan with cooking spray and heat to medium high. Shake off the excess flour and cook fish until browned, about 4 minutes on each side.
Serve the fish over your favorite grain or vegetable and top with the sauce.
Makes 6 servings.
[Smart Balance addition] – Smart Balance estimates the following nutritional content for this user-created recipe:
Calories 257 kcal
Fat 7 g
Saturated Fat 1 g
Trans Fatty Acid 0 g
Poly Fat 2 g
Mono Fat 4 g
Cholesterol 85 mg
Sodium 598 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 5 g
Protein 36 g