Comida Kraft
Recipe Box

Easy Tilapia Provençal

Prep Time
25
min.
Total Time
25
min.
Servings

4 servings

Don't let the French name throw you off. These tilapia fillets are easy to make—and will get you beaucoup compliments!

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What You Need

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Make It

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  • Cook fish in large deep skillet sprayed with cooking spray on medium-high heat 2 min. on each side or until evenly browned on both sides. Remove from skillet; cover to keep warm.
  • Combine all remaining ingredients except cheese and basil in skillet. Bring to boil, stirring frequently. Return fish to skillet; cover. Simmer on medium-low heat 6 to 8 min. or until fish flakes easily with fork.
  • Top with cheese and basil.

Purchasing and Storing Fresh Fish

Look for fresh fish fillets and steaks with a firm texture, moist appearance and fresh mild odor (they should not smell fishy). Whole fish should have bright clear eyes and red to bright pink gills. Store in the coldest part of the refrigerator up to 2 days.

How to Thaw Frozen Fish

A pound of fish will thaw completely in the refrigerator in about 24 hours. To thaw more quickly, place the wrapped frozen fish in cold water, allowing about 1 hour for each pound of fish and changing the water every 10 min. until fish is completely thawed. Fish should not be thawed at room temperature.

How to Determine When Fish is Cooked

Fish is done when it looks opaque and flakes easily with a fork. Undercooked fish looks translucent, while overcooked fish looks dry and falls apart.

Servings

  • 4 servings

Healthy Living

Diabetes Center

  • Carb Choices: 1/2 Carb Choice

Diet Exchange

  • 1/2 Starch
  • 1 Vegetable
  • 3 Meat (L)
  • 1 Fat

Nutrition Bonus

Bring the flavors of the South of France to your home kitchen with this easy-to-make low-calorie fish recipe. As a bonus, the roasted red peppers are high in both vitamins A and C.

Nutritional Information

Serving Size 4 servings
AMOUNT PER SERVING
Calories 230
Total fat 11g
Saturated fat 2g
Cholesterol 55mg
Sodium 620mg
Carbohydrate 9g
Dietary fiber 1g
Sugars 5g
Protein 26g
% Daily Value
Vitamin A 50 %DV
Vitamin C 60 %DV
Calcium 4 %DV
Iron 8 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

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