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Name: Pan Seared Tilapia
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 3 cups Snow pea pods trimmed; 4 4 to 5 ounce Skinless fresh tilapia fillets; Sea salt; Freshly ground pepper; 1 teaspoon Flour; 1 tablespoon EVOO; 2 tablespoon Butter; 1/4 cup Almonds coarsely chopped; 1 tablespoon Fresh parsley snipped

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INGREDIENTS

3 cups Snow pea pods ; trimmed
4 4 to 5 ounce Skinless fresh tilapia fillets
Sea salt
Freshly ground pepper
1 teaspoon Flour
1 tablespoon EVOO
2 tablespoon Butter
1/4 cup Almonds ; coarsely chopped
1 tablespoon Fresh parsley ; snipped

INSTRUCTIONS

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

Meanwhile, season fish with salt & pepper; sprinkle with flour. Heat a large skillet over medium high heat. When the pan is hot remove from heat & add EVOO, tilting pan to coat with oil. Return pan to heat and add fish. cook fish for 4 to 5 minutes or until it is easy to remove with spatula. Gently turn fish and cook for 2 to 3 minutes mor or until fish flakes easily when tested with a fork. Arrange peas on a serving platter; arrange fish on top of peas.

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. Spoon butter mixture over fish fillets. Sprinkle with parsley.

NOTES

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Pan Seared Tilapia

3 cups Snow pea pods trimmed
4 4 to 5 ounce Skinless fresh tilapia fillets
 Sea salt
 Freshly ground pepper
1 teaspoon Flour
1 tablespoon EVOO
2 tablespoon Butter
1/4 cup Almonds coarsely chopped
1 tablespoon Fresh parsley snipped

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

Meanwhile, season fish with salt & pepper; sprinkle with flour.  Heat a large skillet over medium high heat.  When the pan is hot remove from heat & add EVOO, tilting pan to coat with oil.  Return pan to heat and add fish.  cook fish for 4 to 5 minutes or until it is easy to remove with spatula.  Gently turn fish and cook for 2 to 3 minutes mor or until fish flakes easily when tested with a fork.  Arrange peas on a serving platter; arrange fish on top of peas.

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.  Spoon butter mixture over fish fillets.  Sprinkle with parsley.

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Nutrition

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Serving Size: 1 Serving (92g)
Recipe Makes: 4 Servings

Calories: 141
Calories from Fat: 110 (78%)

Amt Per Serving		% DV

	Total Fat 12.2g	16 %
	Saturated Fat 4.4g	22 %
	Monounsaturated Fat 5.8g
	Polyunsanturated Fat 1.3g
Cholesterol 15.3mg		5 %
Sodium 84.7mg		3 %
Potassium 203.6mg		5 %
Total Carbohydrate 7.2g		2 %
	Dietary Fiber 3.3g	13 %
	Sugars, other 3.9g
Protein 2.8g		4 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 141

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