12 oz. tilapia, orange roughy, bass, perch (any white fish)
½ c. all-purpose flour
½ t. pepper
1 T. olive oil
Vegetable Mix
2 c. diced
bell peppers (asst. colors)
4 Mushrooms,
sliced
½ onion, diced
1/8 c. lemon
juice
1/8 c. white
cooking wine
3 cloves garlic,
minced
½ T. olive
oil
Mix flour, salt, and pepper together, coat fish. Heat olive oil in skillet on medium-high heat, add fish and cook 5 minutes on each side or until fish is nicely browned and firm. Saute’ remaining vegetable mix ingredients on medium-high heat until vegetables are crisp-tender, serve over fish.
Makes 4 servings.
Nutrition Information per serving: 220 calories; 8 g fat, 70 mg cholesterol, 65 mg sodium, 19 g carbohydrates, 2 g fiber, and 18 g protein.