Tilapia is an easy, economical fish to cook at home. It costs about $11 for six fillets. Whole Foods Market sells tilapia seasoned with a tequila-lime blend, which transforms a bland fish into something special. Check before making a trip to the store; you might need to order the fillets a few hours in advance.
Since the fillets are thin, they take only a few minutes to cook. Serve them with mashed potatoes or atop spaghetti squash.
Spaghetti squash is one of my favorite vegetables because it can be baked in advance and reheated. One large squash yields about eight servings, and leftovers can be frozen.
Anne Greer McCann is a Dallas restaurant consultant.
Preheat oven to 180 F. Mound potatoes or squash in the center of 2 ovenproof plates. Microwave separately on High (100 percent power) for 90 seconds to warm. Set aside.
Cut fillets in half lengthwise. Coat a large saut pan with nonstick cooking spray. Place over medium-high heat and add the oil. When oil is hot, add fillets and reduce heat to medium. Saut on one side for 2 to 3 minutes or until lightly browned. Using a spatula, turn carefully and saut about 2 minutes on the opposite side. Remove and place on top of the potatoes or squash. Return to the oven while making the sauce.
Add white wine or tequila to the saut pan, and using a wooden spoon, stir to scrape up any browned bits. Bring to a boil; add chicken broth and lemon juice. Simmer about 1 minute, then stir in butter, capers, chives or scallions and diced tomatoes. Remove plates from oven and spoon sauce over fillets. Serve immediately.
Makes 2 servings.
Note: Some of the browned bits will remain in the sauce. I usually just break them up with a fork, or you could strain the mixture before adding the capers, chives and tomatoes.
PER SERVING: Calories 536 (35% fat) Fat 21 g (7 g sat) Cholesterol 114 mg Sodium 1,366 mg Fiber 3 g Carbohydrates 28 g Protein 44 g