Sauteed Tilapia with Lemon-Caper Pan Sauce

Ingredients:

3/4 cup chicken broth
1/4 cup fresh lemon juice
1 1/2 teaspoons capers
1 teaspoon butter
1 teaspoon vegetable oil
2-3 tilapia or sole fillets
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup flour
2 teaspoons butter
lemon wedges

Directions:

Combine first 3 ingredients.

Melt 1 teaspoon butter with oil in a large nonstick skillet over low heat.

While butter melts, sprinkle fish fillets with salt and black pepper.  Place the flour in a shallow dish.  Dredge fillets in flour; shake off excess flour.

Increase heat to medium-high; heat 2 minutes or until butter turns golden brown.  Add fillets to pan; saute 3 minutes on each side or until fish flakes easily when tested with a fork.  Remove rillets from pan.  Add broth mixture to pan, scraping to loosen browned bits.  Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes).  Remove from heat.  Stir in two teaspoons of butter with a whisk.  Serve sauce over fillets.  Garnish with lemon wedges, if desired.

Tilapia Escabeche

You will LOVE this!!  Easy, tasty and good for you too!

Ingredients:

2 lemons
4 skinless tilapia fillets
2 different colored bell peppers, cut into 2-inch strips
3 garlic cloves, cut into thin slivers
1 (16 oz) jar salsa (Best to use:  Amy's Organic Medium Salsa or Frontera Chunky Medium Salsa)
3/4 cup orange juice
1/4 cup honey

Directions:

Grate one teaspoon of the zest from one lemon and squeeze 2 tablespoons of juice.  Cut the remaining lemon into 4 slices.  Set aside.

Spray a large nonstick skillet with nonstick spray and set over medium heat.  Add the fillets and cook until opaque in the center, 2-3 minutes on each side.  Transfer to a plate.

Add the bell peppers and garlic to the skillet; cook, stirring frequently until the bell peppers are crisp-tender, about 5 minutes.  Stir in the salsa, orange juice, honey,  and the reserved lemon zest and juice.  Bring to a simmer.  Cook, stirring occasionally until the bell peppers are just tender, about 5 minutes.  Add the fillets and spoon the vegetables and sauce over the top.  Cook until the fillets are heated through, about 2 minutes longer.  Serve at once with lemon wedges.  Serve over brown rice.

Brown Rice:

3 cups water
1 1/2 cups brown rice

Bake in oven at 350 for 1 hour 15 minutes.

Weight Watchers Shortcuts Cookbook

Salmon with Creamy Dill Sauce

My husband has asked for dill sauce for salmon for years, and recently I came across some fresh dill!  Loved this sauce!

Ingredients

Marinade

1/2 cup olive oil
1 tsp fresh dill
1 clove garlic, crushed
1 lemon squeezed
Salt and pepper

Dill Sauce

1/3 cup sour cream

1/3 cup mayonaise

1 tablespoon finely chopped onion

1 teaspoon lemon juice

1 teaspoon horseradish

1/4 teaspoon garlic salt

3/4 teaspoon fresh dill

pepper to taste

Directions

• Line a 15-in. x 10-in. x 1-in. baking pan with heavy-duty foil; grease lightly. Place salmon skin side down on foil. Sprinkle with lemon-pepper and onion salt. Top with onion and lemon. Dot with butter. Fold foil around salmon; seal tightly,
• Bake at 350° for 20 minutes. Open foil carefully, allowing steam to escape. Broil 4-6 in. from the heat for 8-12 minutes or until the fish flakes easily with a fork.
• Combine the sauce ingredients until smooth. Serve with salmon.

Cedar Plank-Grilled Salmon with Mango Kiwi Salsa

Ingredients

• 1 large cedar plank
• 1 cup finely diced peeled ripe mango
• 1/2 cup diced peeled kiwifruit
• 2 tablespoons chopped fresh cilantro 
• 1 teaspoon extra-virgin olive oil 
• 1 teaspoon fresh lime juice 
• 1 serrano chile, finely chopped
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 4 (6-ounce) sustainable skinless salmon fillets (such as wild Alaskan)

Preparation

1. 1. Soak plank in water for 25 minutes.
2. 2. Preheat grill to medium-high heat.
3. 3. Combine mango and next 5 ingredients (through chile). Add 1/4 teaspoon salt and 1/4 teaspoon pepper; set aside.
4. 4. Sprinkle salmon with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Place plank on grill rack; grill 3 minutes or until lightly charred. Turn plank over; place fish on charred side. Cover; grill 8 minutes or until desired degree of doneness. Place each fillet on a plate; top each with 1/3 cup mango salsa.

Snapper wth Zucchini and Tomato

• 
  

• Ingredients

• 4 teaspoons extra virgin olive oil
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 2 (6-ounce) snapper fillets 
• 2 tablespoons dry vermouth or white wine
• 1 cup diced zucchini 
• 1 1/2 tablespoons minced shallots
• 1 teaspoon chopped fresh oregano
• 1 teaspoon grated lemon rind
• 1 cup halved cherry tomatoes
• 1 tablespoon chopped fresh basil 
• 2 teaspoons fresh lemon juice
• 
  
• Preparation
• 1. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over fish. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove fish from pan; keep warm. Add vermouth; cook until liquid almost evaporates. Add zucchini, shallots, oregano, lemon rind, 1 teaspoon oil, and 1/8 teaspoon salt; sauté 3 minutes or until zucchini is tender.

1. 2. Combine zucchini mixture, tomato, remaining 1/8 teaspoon salt, remaining 2 teaspoons oil, basil, and juice; toss gently. Serve with fish.