Sautéed Tilapia with Almonds

Tilapia is prepared with a classic French method for sautéing fish. A flavorful, golden brown crust is created by sautéing the fish in clarified butter.

Ingredients

  • 2 tilapia fillets (4 ounces each)
  • Salt and coarsely ground black pepper
  • 1 tablespoon all-purpose flour
  • 2 tablespoons clarified butter, divided (see Cook's tip)
  • 1/4 cup sliced almonds
  • 1 tablespoon lemon juice
  • 1 tablespoon snipped fresh parsley

Directions

  1. Season tilapia with salt and black pepper. Dredge in flour, shaking off excess; set aside. Heat 1 tablespoon of the butter over medium heat in (10-in.) Skillet. Add almonds; cook and stir until lightly browned, about 4 minutes. Remove almonds from Skillet and set aside.

  2. Add remaining 1 tablespoon butter to Skillet; add tilapia. Cook over medium heat 4-6 minutes or until tilapia flakes easily with a fork, turning once. Drizzle with lemon juice. Remove tilapia from Skillet. Sprinkle with reserved almonds and parsley.

     

Yield:

  • 2  servings

Nutrients per serving:

Calories 320, Total Fat 22 g, Saturated Fat 10 g, Cholesterol 95 mg, Carbohydrate 6 g, Protein 24 g, Sodium 330 mg, Fiber 2 g

U.S. Diabetic exchanges per serving:

1⁄2 starch, 3 medium-fat meat, 1 fat (1⁄2 carb)

Cook's Tips:

Clarified butter has a higher smoke point than whole butter because the milk solids are removed. It will not burn when used for sautéing over higher heat.

 
To clarify butter, melt 1⁄2 cup (1 stick) butter over medium heat in (1.5-qt.) Saucepan, stirring occasionally. Remove from heat. Tip pan and carefully skim off surface foam with spoon; discard foam. Repeat until butter is clear. Store any unused clarified butter, covered, in the refrigerator.

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