Sunday, June 6, 2010

Sauteed Tilapia with Summer Vegetables

4 (6-ounce) striped tilapia fillets, skinned
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1 tablespoon olive oil, divided
Cooking spray
1 cup (2 x 1/4-inch) julienne-cut yellow squash
1 cup (2 x 1/4-inch) julienne-cut zucchini
1 cup (2 x 1/4-inch) julienne-cut carrot
1 /4 cup sliced green onion
3/4 cup julienne-cut fennel stalks
1/4 cup chopped fresh basil
1 tablespoon white wine vinegar
1/2 teaspoon dried thyme
3 garlic cloves, minced
Basil sprigs (optional)

Sprinkle fish with 1/4 teaspoon salt and black pepper.

Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet; keep warm.

Combine 1/4 teaspoon salt, 2 teaspoons oil, squash, and next 8 ingredients (squash through garlic), and toss well. Wipe skillet with paper towels; recoat with cooking spray. Add vegetable mixture, and saute 4 minutes or until crisp-tender. Serve fish over vegetables; garnish with basil, if desired.

--Adapted from Cooking Light magazine

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