Fillets with Garlic, Caper and Fresh Tomato Sauce

3 teaspoons vegetable oil, divided

1/2 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

4 tilapia fillets (6-8 ounces, each), or similar mild white-fish fillets, such as trout, red snapper or cod

½ small onion (for ? cup finely minced)

1 large ripe tomato (for 1 cup chopped)

2 cloves fresh garlic

2 tablespoons capers

¾ cup dry white wine, such as Chardonnay

1/2 lemon (for 2 tablespoons juice)

4 tablespoons butter

Heat 2 teaspoons of the oil in an extra-deep, 12-inch skillet over medium heat.

Place the flour, salt and pepper in a 1-gallon zipper-top bag. Add the fish fillets, and shake to lightly coat them. (Or place the flour mixture in a shallow bowl and dredge the fillets to coat.) Discard the remaining flour mixture.

Place the coated fillets in the hot oil. Raise the heat to me-dium-high, and cook until the fish is cooked through, about 3 to 4 minutes on each side.

Meanwhile, peel and finely mince the onion half. (You?ll want about ? cup.) Set aside. Seed and coarsely chop the unpeeled tomato. Set aside. Peel and mince the garlic. Set aside. Drain and chop the capers and set aside.

Remove the fish to a plate, and cover lightly with foil to keep warm. Add the remaining oil to the skillet along with the minced onion, and stir and cook until the onion is translucent, about 2 minutes. (The heat should still be on medium-high.) Add the to-matoes, garlic and capers, and stir well. Add the wine to the pan, stirring to loosen any brown bits from the bottom of the pan.

Add the lemon juice, and boil until the liquid is reduced by half. Reduce the heat to low. Cut the butter into four pieces. Swirl the butter pieces in the wine mixture, just until the sauce is thick-ened slightly and the butter is incorporated. (Be careful the but-ter does not melt too quickly, or the sauce will be oily.) Place the fillets on serving plates, and spoon the sauce evenly on top. Serve immediately.

Serves four.

Nutrition values per serving: 363 calories, 18 g fat (9 g saturated), 8 g carbohydrates, 1 g fiber, 35 g protein, 115 mg cholesterol, 376 mg sodium.