Tilapia- Weight Watcher's style
Ingredients 1/4 cup(s) white wine, dry 1/4 cup(s) tomato(es), seeded and chopped 2 Tbsp fresh lemon juice 2 Tbsp capers, drained 1 medium garlic clove(s), minced 1/2 tsp dried basil 1 1/2 pound(s) raw tilapia, four 6-oz pieces 1/2 tsp table salt 1/4 tsp black pepper, freshly ground 1/4 cup(s) all-purpose flour 1 spray(s) cooking spray 1 Tbsp olive oil 2 Tbsp light butter 2 Tbsp parsley, chopped 1 medium lemon(s), cut in wedges (optional) Instructions Combine first 6 ingredients, stirring well with a whisk; set aside. Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray. Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan. Add wine mixture to pan; cook 30 seconds, stirring constantl...