Sonoma Diet Recipes Recipes marked for each wave of the Sonoma Diet. Recipes fit in with whole food diets and the Mediterranean diet.

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Old 02-15-2006, 10:27 PM   #1  
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Default Wave 1--Sauteed Tilapia Fillets With Lime

This is my favorite way to make tilapia!

Sauteed Tilapia Fillets With Lime

4 servings
25 minutes 15 mins prep

1 lb tilapia fillets, about 1/2 inch thick
3 tablespoons whole wheat flour
salt and pepper
1 clove garlic, minced or pressed
1/2 cup dry white wine
1 tablespoon lime juice
1/2 tablespoon butter
1 tablespoon olive oil
3 green onions, chopped

1. Rinse the fish and pat dry.

2. Put the flour on a plate and season it with salt and pepper. Dredge the fillets in the flour, patting to remove excess.

3. In a small bowl, combine the garlic, wine, lime juice and butter, then set aside.

4. Heat the oil in a 10 to 12-inch frying pan over medium-high heat. Add the fillets without overlapping (you may need to cook in 2 batches). Cook until golden on the bottom, about 3 minutes.

5. Turn the fillets over and cook until opaque through the thickest part, 1 to 2 minutes more. Transfer the fish to a platter and keep warm (cover with foil or place in a 200 degree oven).

6. Add the wine mixture to pan and boil, scraping up cooked bits, until reduced by half, 2 to 3 minutes. Stir in the onions and heat on low about 30 seconds.

7. Pour the sauce over the fish and serve.
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Old 02-16-2006, 10:24 AM   #2  
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Again, is the butter neccesary? Could it be removed or replaced with olive oil?
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Old 02-16-2006, 01:58 PM   #3  
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Butter in small amounts on occasion is okay on Sonoma. (The amount in this recipe comes out to about 1/3 teaspoon per serving.) But feel free to replace it with olive oil if you have concerns about saturated fat or don't eat dairy.

Jeri

Last edited by terravita; 02-16-2006 at 02:03 PM.
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