twopugs
01-17-2007, 05:37 PM
TILAPIA ITALIANO (1P 2V)
5 or 7 oz tilapia filet (size according to plan)
1 tsp crushed garlic
1/4 teaspoon lemon pepper
1/2 teaspoon oregano
lite salt, to taste
2 tomatoes diced
non fat cooking spray
Rinse Tilapia under cold water and pat dry with paper towels
coat skillet with nonfat cooking spray
Saute garlic over medium heat for 1 minute
Sprinkle fish with oregano, lemon pepper and salt
Add fish to pan, saute on each side until opaque
and remove from pan and keep warm
Add tomatoes to pan, heat over medium high flame until reduced by half
Return fish to pan and heat
Serve Hot
5 or 7 oz tilapia filet (size according to plan)
1 tsp crushed garlic
1/4 teaspoon lemon pepper
1/2 teaspoon oregano
lite salt, to taste
2 tomatoes diced
non fat cooking spray
Rinse Tilapia under cold water and pat dry with paper towels
coat skillet with nonfat cooking spray
Saute garlic over medium heat for 1 minute
Sprinkle fish with oregano, lemon pepper and salt
Add fish to pan, saute on each side until opaque
and remove from pan and keep warm
Add tomatoes to pan, heat over medium high flame until reduced by half
Return fish to pan and heat
Serve Hot