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Fillets With Garlic, Caper and Fresh Tomato Sauce

Serve Fillets With Garlic, Caper and Fresh Tomato Sauce with fresh baby-spinach leaves with poppy-seed dressing and Italian bread.

4 servings

• 3 teaspoons vegetable oil (divided use)
• 1/2 cup all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 tilapia fillets (6 to 8 ounces, each), or similar mild white fish fillets, such as trout, red snapper or cod
• 1/2 small onion (for 1/4 cup finely minced)
• 1 large ripe tomato (for 1 cup chopped)
• 2 cloves fresh garlic
• 2 tablespoons capers
• 3/4 cup dry white wine, such as chardonnay
• 1/2 lemon (for 2 tablespoons juice)
• 4 tablespoons butter

Heat 2 teaspoons of the oil in an extra-deep 12-inch skillet over medium heat.

Place the flour, salt and pepper in a 1-gallon zipper-top bag. Add the fish fillets, and shake to coat them lightly. (Or place the flour mixture in a shallow bowl and dredge the fillets to coat.) Discard the remaining flour mixture.

Place the coated fillets in the hot oil. Raise the heat to medium-high, and cook until the fish is cooked through, about 3 to 4 minutes on each side.

Meanwhile, peel and finely mince the onion half. (You will need about 1/4 cup.) Set aside. Seed and coarsely chop the unpeeled tomato. Set aside. Peel and mince the garlic. Set aside. Drain and chop the capers and set aside.

Remove the fish to a plate, and cover lightly with foil to keep warm. Add the remaining oil to the skillet along with the minced onion, and stir and cook until the onion is translucent, about 2 minutes. (The heat should still be on medium-high.) Add the tomatoes, garlic and capers, and stir well. Add the wine to the pan, stirring to loosen any brown bits from the bottom of the pan.

Add the lemon juice, and boil until the liquid is reduced by half. Reduce the heat to low. Cut the butter into four pieces. Swirl the butter pieces in the wine mixture, just until the sauce is thickened slightly and the butter is incorporated. (Be careful the butter does not melt too quickly, or the sauce will be oily.) Place the fillets on serving plates, and spoon the sauce evenly on top. Serve immediately.

Start to finish: 20 minutes

Per serving: 363 calories (44 percent from fat), 18 g fat (9 g saturated), 115 mg cholesterol, 35 g protein, 8 g carbohydrates, 1g dietary fiber, 376 mg sodium.

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