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Tilapia Piccata over Vegetable Ribbons

  • Cooking time20 min
  • Prep time15 min
  • Portions 2
recipe image Tilapia Piccata over Vegetable Ribbons

Ingredients

  • 2 Tbsp. (30 mL) lemon juice, divided
  • 2 tilapia fillets or sole fillets (about 4 oz. / 125 g ea.)
  • 3 tsp. (15 mL) Becel® Buttery Taste margarine*
  • 2 large zucchini, sliced into ribbons
  • 2 large carrots, sliced into ribbons
  • 1 small shallot or onion, finely chopped (about 2 Tbsp./30 mL)
  • 2 cloves garlic, finely chopped
  • 1/2 cup (125 mL) fat free reduced sodium chicken broth
  • 1 tsp. (5 mL) all-purpose flour
  • 1 tsp. (5 mL) small capers
  • 1/8 tsp. (0.5 mL) ground black pepper

Nutrition facts

Energy (kcal)0 kcal
Energy (kJ)0 kJ
Protein (g)0.0 g
Carbohydrate incl. fibre (g)0.0 g
Carbohydrate excl. fibre (g)0.0 g
Sugar (g)0.0 g
Fibre (g)0.0 g
Fat (g)0.0 g
Saturated fat (g)0.0 g
Unsaturated fat (g)0.0 g
Monounsaturated fat (g)0.0 g
Polyunsaturated fat (g)0.0 g
Trans fat (g)0.0 g
Cholesterol (mg)0 mg
Sodium (mg)0 mg
Salt (g)0.00 g
Vitamin A (IU)0 IU
Vitamin C (mg)0.0 mg
Calcium (mg)0 mg
Iron (mg)0.00 mg
Potassium (mg)0 mg

Instructions

  1. Sprinkle 1 Tbsp. (15 mL) lemon juice over tilapia; set aside.
  2. Melt 1 tsp. (5 mL) Becel® Buttery Taste margarine in large nonstick skillet over medium-high heat and cook tilapia, turning once, until tilapia is almost done, about 6 minutes. Remove tilapia and set aside.
  3. Melt remaining 2 tsp. (10 mL) margarine in same skillet and cook zucchini and carrots, stirring constantly, until starting to soften, about 2 minutes. Stir in shallot and garlic and cook, stirring occasionally, until vegetables are tender, about 2 minutes. Remove to serving plates; keep warm.
  4. Reserve 2 Tbsp. (30 mL) broth and blend with flour. Stir remaining broth, flour mixture and remaining 1 Tbsp. (15 mL) lemon juice into same skillet. Bring to a boil over high heat. Reduce heat to low, then return tilapia to skillet. Simmer gently until tilapia flakes with a fork and sauce is thickened. Serve tilapia and sauce over vegetables. Sprinkle with capers and black pepper.
*Becel® Gold in Quebec.