12 oz. Talipia,
bass, perch (any white fish)
½ C. All-purpose
flour
½ t. Salt
½ t. Pepper
1 T. Olive oil
Vegetable Mix
2 C. Diced
bell peppers (asst. colors)
1 C. Mushrooms,
sliced
½ Onion, diced
1/8 C. Lemon
juice
1/8 C. White
cooking wine
3 Cloves Garlic,
minced
½ T. Olive
oil
Mix flour, salt, and pepper together, coat fish. Heat olive oil in skillet on medium-high heat, add fish and cook 5 minutes on each side or until fish is nicely browned and firm. Sautee’ remaining vegetable mix ingredients on medium-high heat until vegetables are crisp-tender, serve over fish.
Makes 4 servings.
Nutrition Information per serving: 220 calories; 8 g fat, 70 mg cholesterol, 400 mg sodium, 21 g carbohydrates, 3 g fiber, and 18 g protein.
Chickasaw Nation Nutrition Services
This material was funded by the USDA’s Food Stamp Program. This institution is an equal opportunity provider and employer.