2-6 oz tilapia filets

1 cup flour

1/4 cup olive oil

2 Roma tomatoes, chopped

2 shallots, sliced

1 teaspoon garlic, chopped 

1/4 cup small capers or green olives

1/4 cup fresh basil, chopped

1/4 cup white wine (optional)

1 cup chicken broth

1 oz Parmesan cheese, shredded

ground black pepper to taste

Cooking Instructions

1. Place flour in a flat pan and drudge tilapia filets in flour, shake off excess.

2. Add the oil to sauté pan and sauté filets on medium heat about 3 minutes on each side; remove filets from pan and set aside.

3. In same pan, add shallots and heat until shallots are clear.

4. Add garlic and cook until fragrant; then add tomatoes, capers, and basil.

5. If you add wine, continue cooking for about 2 minutes to reduce the liquid.

6. Add chicken stock and bring to boil.

7. Sprinkle in Parmesan cheese, remove from heat and pour immediately over fish add black pepper to taste and serve.

Serves 4

Nutrition Facts per Serving:

Calories: 275

Carbohydrate: 8 grams

Protein: 25 grams

Fat: 16 grams

Sodium: 610 mg

Fiber: trace

Menu Suggestion:

Tilapia "Vito's Style"

Wild Rice

* Several variations can be made to this recipe by using chicken, or pork, or adding to pasta.

* To decrease the sodium, use low sodium chicken broth and less capers or green olives.