Recipe for Lent – Second Friday

Here’s another recipe to try out for Lenten Fridays. Despite the fancy-sounding name of this recipe, it’s actually quite easy to make, and it only takes about 20 minutes from start to finish. I haven’t made it in a while, so I don’t have a picture of it. I might try making it next week with flounder instead of tilapia. (The recipe, from Weight Watchers, mentions that if you can’t find tilapia, another mild white fish will do, and specifically mentions that flounder is another good choice.) If you’re counting points with WW, this meal has 5 points, and this recipe has 4 servings to it.

Pan-Fried Tilapia with White Wine and Capers


  • 1/4 cup white wine, dry
  • 1/4 cup tomato(es), seeded and chopped
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons capers, drained
  • 1 medium garlic clove, minced
  • 1/2 teaspoon dried basil
  • 1 1/2 pound raw tilapia, 4 6-ounce pieces
  • 1/2 teaspoon table salt
  • 1/4 teaspoon black pepper, freshly ground
  • 1/4 cup all-purpose flour
  • 1 spray cooking spray
  • 1 tablespoon olive oil
  • 2 tablespoons light butter
  • 2 tablespoons parsley, chopped
  • 1 medium lemon, cut in wedges (optional)


  1. Combine first 6 ingredients, stirring well with a whisk; set aside.
  2. Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan.
  4. Add wine mixture to pan; cook 30 seconds, stirring constantly. Remove from heat; stire in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley. Serve with lemon wedges, if desired. Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce).

Just typing that out makes me want to eat it again. This week is tuna casserole, but I’ll bet I can get this cooked up for next week! Dee-lish-us!

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