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Tilapia Oreganato

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Tilapia Oreganato

2 tilapia fillets
1/4 cup extra virgin olive oil
1/8 cup lemon juice
1/4 cup white wine
3 cloves garlic, minced
1 tablespoon oregano
Salt and Pepper to taste
2 or more tablespoons panko breadcrumbs

Lightly toast the panko breadcrumbs in a small amount of butter in a pan. When toasted, toss with little grated Italian cheese and set aside. Dry the tilapia fillets with paper towels and lightly dust them with flour. Heat up a large frying pan and add oil. Place fish in pan, turn after 1 minute. Cook for 1 minute and add garlic. Add wine and lemon juice and reduce for about 30 seconds. Add seasonings (salt, pepper, oregano). Sautée until fish is firm in the middle (approximately 4 minutes). Add the panko crumbs to the pan and cover for about 1 minute .

To enhance this dish, you can add mushrooms (1/2 package sliced small) and/or grape tomatoes (about 3/4 of a cup chopped) when you add the garlic. You can also garnish the dish with some chopped parsley and chopped Kalamata olives. Including these options creates a symphony of flavor!
When you know you are pressed for time or will be tired at the end of the day, have all the ingredients measured out, covered and put aside ahead of time.

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1 comment

1 Denny { 02.13.13 at 8:49 am }

Tilapia DOES NOT contain Omega 3 but Omega 6 which is very bad for you!

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