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KITCHEN GENIE PERSONAL CHEF
RECIPE OF THE MONTH MARCH

Mediteranean Tilapia

Ingredients:
  • 4 tilapia fillets (5 ounces each)
  • 1 tablespoon olive oil, 1 teaspoon olive oil
  • 1 teaspoon granulated garlic
  • 1 medium onion, thinly sliced
  • ¼ cup white wine
  • 2 large cloves garlic, minced
  • 1 14.5 oz. can fired roasted diced tomatoes with garlic
  • ¼ cup Kalamata olives, pitted and chopped
  • ½ cup low-sodium chicken broth
  • ½ teaspoon dried oregano
  • ½ teaspoon, fresh orange zest
  • ¼ teaspoon, lemon pepper
  • 1 tablespoon parsley, chopped
Directions:

Heat olive oil in non-stick pan over medium heat, sprinkle tilapia with granulated garlic and pan-sear tilapia fillets 2 minutes on each side.   Remove fillets to plate.

Add 1 teaspoon olive oil, and sauté sliced onion for 4 to 5 minutes, or until slightly browned.  Add white wine and cook for 2 minutes.  Add garlic and simmer for 30 seconds.  Add can of tomatoes, chicken broth, olives, orange zest, lemon pepper, and oregano.  Bring to slow-simmer and cook for 10 minutes.

Add tilapia back to sauté pan with tomato mixture, cover and cook for 3 minutes.  Top with parsley and serve.

Nutritional Analysis:

222 Calories; 7 g Fat; (1 g Sat. fat; 4 g Mono fat); 36 mg Cholesterol; 9 g Carbohydrates; 25 g Protein; 2 g Fiber; 425 mg Sodium; 579 mg Potassium.
© 2008 KITCHEN GENIE PERSONAL CHEF SERVICE. ALL RIGHTS RESERVED.