Tilapia Piccata


Servings - 4   Servings size - 3-4oz. cooked fish with about 2 TBS sauce   Points Plus per serving - 6 points+

Calories - 215,   Total Fat - 10.3g,   Carb. - 7.5g,   Protein - 23.8g,  Fiber - 0.4g

1/4 cup all purpose flour

1/2 tsp. salt

1/4 tsp. fresh ground pepper

1/4 tsp paprika

approx. 1 pound of tilapia, either fillets or loins

1 1/2 TBS. canola oil

1/4 cup shallot, minced ( optional)

1 cup low sodium, fat free chicken stock

1 tsp. cornstarch

juice of half a lemon

1 TBS unsalted buter

2 TBS chopped, fresh parsley

2 TBS capers, drained ( optional)

1.  Combine flour, salt, pepper and paprika in a pie plate or other shallow dish.  Dredge each piece of fish in flour mixture and shake off to coat.  

2.  Heat large nonstick skillet on med high heat.  Add the canola oil.  When wisps appear in oil, add fish.    Brown each side for about two minutes. Don't overcrowd pan...brown in batches if needed.  Remove fish to warm oven ( 200 - 250 degrees F)  while making sauce.  The fish doesn't need to be cooked all the way through, as it will finish cooking while sitting in the warm oven.  ( I like to put mine in a 9 x 13" glass baking dish and pour the sauce over all the fish when its ready)

3.  In same pan fish cooked in, add the shallots and cook for about 2 minutes, or until soft.  Add in stock and let come to boil.   Let the stock boil and reduce by half.  Dissolve cornstarch in about a TBS of water.  Whisk into the stock and allow to thicken for one minute.  Turn off heat,  add the lemon juice and swirl in the butter.  Add the parsley and capers.  Pour sauce over the warm fish.