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Pan Seared Tilapia with Almond Browned Butter and Snow Peas

Makes: 4 servings Yield: 4 main-dish servings
Start to Finish 20 mins
Pan Seared Tilapia with Almond Browned Butter and Snow Peas
Ingredients
  • 3  cups  snow pea pods, trimmed
  • 4 4 - 5  ounces  skinless fresh tilapia fillets, or other whitefish
  •  Sea salt and freshly ground pepper
  • 1  teaspoon  all-purpose flour
  • 1  tablespoon  olive oil
  • 2  tablespoons  butter
  • 1/4  cup  coarsely chopped almonds
  • 1  tablespoon  snipped fresh parsley
Directions

1. Bring lightly salted water to boiling in a large saucepan. Add pea pods. Cook for 2 minutes. Drain and set aside.

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

3. Reduce heat to medium. Add butter to skillet. When butter begins to melt, stir in almonds. Cook for 30 to 60 seconds or until butter is melted and nuts are lightly toasted (do not let butter burn). Spoon butter mixture over fish fillets. Sprinkle with parsley. Makes 4 main-dish servings.

Nutrition Facts (Pan Seared Tilapia with Almond Browned Butter and Snow Peas)
  • Servings Per Recipe 4,
  • cal. (kcal) 266,
  • Fat, total (g) 15,
  • chol. (mg) 71,
  • sat. fat (g) 5,
  • carb. (g) 7,
  • Monosaturated fat (g) 7,
  • Polyunsaturated fat (g) 2,
  • fiber (g) 3,
  • sugar (g) 3,
  • pro. (g) 24,
  • vit. A (IU) 437,
  • vit. C (mg) 5,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 0,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 4,
  • sodium (mg) 210,
  • Potassium (mg) 71,
  • calcium (mg) 50,
  • iron (mg) 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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