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

Thread Tools
Old 02-15-2006, 10:27 PM   #1  
Cat Wrangler
Thread Starter
terravita's Avatar
Join Date: Jan 2006
Posts: 62

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.
terravita is offline   Reply With Quote
Old 02-16-2006, 10:24 AM   #2  
Egy Kis Lany
PhysDom's Avatar
Join Date: Nov 2005
Location: Louisville, KY USA
Posts: 324


Again, is the butter neccesary? Could it be removed or replaced with olive oil?
PhysDom is offline   Reply With Quote
Old 02-16-2006, 01:58 PM   #3  
Cat Wrangler
Thread Starter
terravita's Avatar
Join Date: Jan 2006
Posts: 62


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.


Last edited by terravita; 02-16-2006 at 02:03 PM.
terravita is offline   Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off

All times are GMT -4. The time now is 12:25 PM.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.