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Tilapia with Artichokes and Sun-Dried Tomatoes

           
 
Fast and flavourful - a perfect weeknight meal!
 
 
-- Serves
SKILL LEVEL 4 servings
 
 
Mazola®
 
 
Ingredients
 
4 tilapia OR sole fillets (about 4 ounces/125 g each)
1 tablespoon all-purpose flour
2 teaspoons snipped fresh parsley
2 tablespoons Mazola® Corn, Canola OR Vegetable Oil
2 medium garlic cloves, chopped
1/2 cup dry white wine (regular OR nonalcoholic)
1/2 cup fat-free evaporated milk
1/4 cup plus 2 tablespoons lemon juice
1/2 of a 9 ounce package frozen arichoke hearts OR 1/2 of a 14 ounce can artichokes, quartered (rinsed and drained if canned)
2 sun-dried tomatoes, dry packed (4 halves), chopped
Pepper to taste
 
 
 
 
Instructions
 

Rinse fish; pat to dry with paper towels.  Sprinkle flour and parsley on both sides of fish.

Heat a large skillet over medium heat.  Add oil and swirl to coat bottom of skillet.  Cook fish for 3 minutes.  Turn fish over and cook for 2 minutes; sprinkle with garlic and cook for 1 minute.

Increase heat to high and add remaining ingredients.  Cook for 6 to 8 minutes, or until sauce thickens to desired consistency, stirring occasionally.

 
Nutrition Facts
Valeur nutritive

Per Serving / Par portion
 
Calories  
Fat / Lipides  0 g
Saturated / saturés   g
 
Carbohydrate / Glucides   g
Fibre / Fibres   g
Sugars / Sucres   g
 
Cholesterol / Cholestérol   mg
 
Protein / Protéins   mg
 
Sodium   mg
 
Potassium   mg
 
Calcium   mg
 
Iron / Fer   mg
 
 

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