Tilapia & Lemon Sauce

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.

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

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!