Name: Pan Fried Fish with Lemon Zucchini
Prep time: 20 min
Total time: 20 min
Yield: 4 servings, 1/4 recipe (366 g) each
Ingredients: 1/4 cup Kraft Extra Virgin Olive Oil Greek Feta Dressing, divided; 3 zucchini (1 lb./450 g), chopped; 3 cloves garlic, minced; 4 tilapia fillets (1 lb./450 g); 2 green onions, thinly sliced; 2-2/3 cups hot cooked long-grain brown rice; 1 lemon, cut into 8 wedges

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20 Min

Prep : 20 Min

Looking for a simple, yet flavourful and good-for-you fish recipe? Try our Pan-Fried Fish with Lemon and Zucchini. The Greek dressing with fresh lemon juice and garlic adds lots of bright flavour to this tasty dish.

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4 Servings

Original recipe yields 4 Servings

This tool adjusts ingredient amounts only, not method or nutrition information. Additional changes to equipment, baking times, etc. may be needed for recipe success.

1/4 cup Kraft Extra Virgin Olive Oil Greek Feta Dressing, divided

3 zucchini (1 lb./450 g), chopped

3 cloves garlic, minced

4 tilapia fillets (1 lb./450 g)

2 green onions, thinly sliced

2-2/3 cups hot cooked long-grain brown rice

1 lemon, cut into 8 wedges

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How do I make it ?

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Step 1

Heat 2 Tbsp. dressing in large skillet on medium heat. Add zucchini; cook and stir 4 min. or until crisp-tender. Add garlic; cook and stir 1 min. Transfer to bowl; cover to keep warm.

Step 2

Heat remaining dressing in same skillet. Add fish; cook 2 to 3 min. on each side or until fish flakes easily with fork. Transfer fish to platter.

Step 3

Return vegetables to skillet; cook and stir 1 min. or until heated through. Stir in onions; spoon over fish. Serve with rice and lemon wedges.

Kraft Kitchen Tips!

Cooking Fish

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.

Substitute

Prepare using another white fish, such as sole, catfish or haddock, adjusting cooking time if needed.

Nutrition

Calories

320

Calories From Fat

% Daily Value

Fat 7 g

Saturated fat 1.5 g

8 %

Cholesterol 50 mg

Sodium 240 mg

10 %

Carbohydrate 37 g

Fibre 4 g

Sugars 5 g

Protein 28 g

Vitamin A

4 %

Vitamin C

50 %

Calcium

6 %

Iron

15 %

Servings

4 servings, 1/4 recipe (366 g) each

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.

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