Pan-Seared Tilapia with Almond Browned Butter – 6 pts!

My family and I really enjoyed this dish. This ingredients for the recipe were cheap and the results were yummy.  On top of that, it was low in calories!

It made plenty for dinner and leftovers; the  almond flavor was even better the 2nd day.  This recipe is a winner in my book but don’t take my word for it, try it out!


4  4 to 5 ounce skinless fresh or frozen tilapia fillet or other white fish
3  cups fresh pea pods, trimmed (I used green beans, cheaper)
Salt
Freshly ground black pepper
1 teaspoon all-purpose flour
1 tablespoon olive oil
2 tablespoons butter
1/4 cup coarsely chopped almonds
1 tablespoon snipped fresh parsley

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. In a large saucepan, bring a large amount of lightly salted water to boiling. Add pea pods: cook for2 minutes. Drain and set aside.

2.  Meanwhile, sprinkle one side of each fish fillet with salt and pepper; sprinkle with the flour. Preheat a large skillet over medium-high heat. When skillet is hot (a drop of water should sizzle or roll), remove from the heat; immediately add olive oil, tilting skillet to coat with oil. Return skillet to heat; add fish, floured side up (if necessary,cook fish half at a time). Cook fish for 4 to 5 minutes or until it is easy to remove with spatula. Gently turn fish and cook for 2 or 3 minutes more or until fish flakes easily when tested with a fork. Arrange pea pods onaserving platter; arrange fish on top of pea pods.

3. Reduce heat to medium. Add butter to the skillet. When butter begins  to melt, stir in almonds. Cook for 30 to 60 seconds or until butter meltsand nuts toast lightly (do not burn butter). Spoon the butter mixture over fish fillets. Sprinkle with parsley.

Per serving:  226 cal., 15 g total fat (5 g sat. fat), 71 mg chol., 210 mg sodium, 7 g carbo., 3 g fiber, 24 g protein.

Recipe from Better Homes and Gardens Budget-friendly meals

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2 Responses to Pan-Seared Tilapia with Almond Browned Butter – 6 pts!

  1. Brown butter can make a dish. For real! It’s great with fish.

    • Michael says:

      You’re a poet and you didn’t even know it. Ha!

      I’ll tell Nicole to put some brown butter in next time. Is there a difference in calories?

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