Pan-Seared Tilapia with Creamy Wine Sauce

Name: Pan-Seared Tilapia with Creamy Wine Sauce
Prep time: 25 min
Total time: 35 min
Yield: 4
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

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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

*Percent Daily Values are based on a 2,000 calorie diet.