Tilapia & Lemon Sauce

ChubbyBunny

Tilapia & Lemon Sauce




SERVINGS: 4
CATEGORY: Lower Fat
METHOD:
TIME: Prep/Total Time: 30 min.

Ingredients:
1/4 cup plus 1 tablespoon all-purpose flour, divided
1 teaspoon salt
4 tilapia fillets (4 ounces each)
2 tablespoons plus 2 teaspoons butter, divided
1/3 cup reduced-sodium chicken broth
2 tablespoons white wine or additional reduced-sodium chicken broth
1-1/2 teaspoons lemon juice
1-1/2 teaspoons minced fresh parsley
1/4 cup sliced almonds, toasted
2 cups hot cooked rice

Directions:
1. In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture. In a large nonstick skillet coated with cooking spray, cook fillets in 2 tablespoons butter over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

2. In the same skillet, melt remaining butter. Stir in remaining flour until smooth; gradually add the broth, wine and lemon juice. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in parsley. Spoon sauce over fish; sprinkle with almonds. Serve with rice.

Yield: 4 servings.


Nutrition Facts
One serving: 1 fillet with 1/2 cup rice and 4 teaspoons sauce
Calories: 334
Fat: 12 g
Saturated Fat: 6 g
Cholesterol: 75 mg
Sodium: 586 mg
Carbohydrate: 30 g
Fiber: 1 g
Protein: 26 g

Diabetic Exchange: 3 very lean meat, 2 starch, 2 fat.

ChubbyBunny

Tilapia & Lemon Sauce




SERVINGS: 4
CATEGORY: Lower Fat
METHOD:
TIME: Prep/Total Time: 30 min.

Ingredients:
1/4 cup plus 1 tablespoon all-purpose flour, divided
1 teaspoon salt
4 tilapia fillets (4 ounces each)
2 tablespoons plus 2 teaspoons butter, divided
1/3 cup reduced-sodium chicken broth
2 tablespoons white wine or additional reduced-sodium chicken broth
1-1/2 teaspoons lemon juice
1-1/2 teaspoons minced fresh parsley
1/4 cup sliced almonds, toasted
2 cups hot cooked rice

Directions:
1. In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture. In a large nonstick skillet coated with cooking spray, cook fillets in 2 tablespoons butter over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

2. In the same skillet, melt remaining butter. Stir in remaining flour until smooth; gradually add the broth, wine and lemon juice. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in parsley. Spoon sauce over fish; sprinkle with almonds. Serve with rice.

Yield: 4 servings.


Nutrition Facts
One serving: 1 fillet with 1/2 cup rice and 4 teaspoons sauce
Calories: 334
Fat: 12 g
Saturated Fat: 6 g
Cholesterol: 75 mg
Sodium: 586 mg
Carbohydrate: 30 g
Fiber: 1 g
Protein: 26 g

Diabetic Exchange: 3 very lean meat, 2 starch, 2 fat.

roshong06

that sounds so yummmmmmyyyyy....And I just went grocery shopping and got tilapia!!! I was wondering how I was gonna cook it. I know now! Thanks!

ChubbyBunny

I LOVE Tilapia... I am not a HUGE fish fan (salmon, talapia, halibut).
I also use it in fish tacos (amazing).

mrsbuzz

That sounds good!! I am not much of a fish eater, but I do like Tilapia. Does it taste fishy??? I just wondered, because I could use to add some fish to my diet. Thanks

ChubbyBunny

That sounds good!! I am not much of a fish eater, but I do like Tilapia. Does it taste fishy??? I just wondered, because I could use to add some fish to my diet. Thanks

I don't find it as fishy as most.
Hence why it's soooo diverse!

dragonfly81

Isn't it just kind of bland, though? Hubby loves it, but I've only tried it once and it had absolutely no flavor to it, fish or otherwise!

jessielynntate

I just bought 16 fillets a few days ago and I agree with you. I will totally be trying this.

ChubbyBunny

The "blandness" is the perk of Tilapia, because you can make it taste how you want.