Tilapia with Lemon Butter Sauce

Ingredients:

4 teaspoons flour, divided

1 teaspoon seasoned salt (or Paprika)

large zip-top bag

5–6 sprigs fresh Italian parsley

juice of 1 lemon

1 1/2 pounds tilapia fillets

3 tablespoons butter, divided

1/4 cup white wine (or chicken broth)

*capers* optional

Steps

1. Place 3 teaspoons flour and seasoned salt in zip-top bag; shake to mix and set

   aside. Chop (rinsed) parsley coarsely, leaves only, and measure (2 tablespoons).

   Slice (rinsed) lemon in half. Set both aside.

2. Preheat large sauté pan on medium-high 2–3 minutes. Check fish for bones by

    pressing on fillet with finger tips and remove. Add fish to zip-top bag; seal tightly

    and shake to coat. Wash hands.

3. Place 1 tablespoon butter in pan and swirl to coat. Add fish (wash hands) and cook

   3 minutes. Add 1 tablespoon butter to center of pan. Turn fillets, using spatula,

   distributing butter under each fillet. Cook 3 more minutes until fish is golden and

   flakes easily. Place fish on serving plates.

4. Place remaining 1 tablespoon butter and 1 teaspoon flour, wine and juice from  

    lemon in sauté pan. Heat 1–2 minutes until thickened, stirring occasionally. Stir

    parsley (and/or capers) into butter sauce and serve over fish.

CALORIES (per 1/4 recipe) 249kcal; FAT 10g; CHOL 108mg; SODIUM 509mg; CARB 3g; FIBER <1g; PROTEIN 31g; VIT A 2%; VIT C 7%; CALC 0%; IRON 2%