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Tilapia with Lemon-Garlic Sauce

Photo: Squire Fox; Styling: Kaitlyn Du Ross

 

Hands-on time 15 mins
Total time 15 mins
Yield Serves 4 (serving size: 1 fillet and about 2 tablespoons sauce)
Incredibly simple, remarkably delicious--this is an entrée that's elegant enough for entertaining and fast enough to brighten weeknight dinner doldrums. Garnish with parsley sprigs, if desired.

Ingredients

  • 4 (6-ounce) tilapia fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons quick-mixing flour (such as Wondra)
  • 2 tablespoons unsalted butter, divided
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 1/3 cup dry white wine
  • 1/3 cup unsalted chicken stock (such as Swanson)
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon fresh lemon juice

Nutrition Information

  • calories 295
  • fat 12.4 g
  • satfat 5.1 g
  • monofat 4.8 g
  • polyfat 1.2 g
  • protein 35 g
  • carbohydrate 6 g
  • fiber 0.0 g
  • cholesterol 100 mg
  • iron 1 mg
  • sodium 248 mg
  • calcium 26 mg

How to Make It

  1. Sprinkle fish with salt and pepper. Place flour in a shallow dish. Dredge both sides of fish in flour; reserve unused flour. Heat a large skillet over medium-high heat. Add 1 tablespoon butter and oil to pan; swirl to coat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove from pan; keep warm.

  2. Add reserved flour and garlic to pan; cook 90 seconds or until lightly browned, stirring constantly. Add wine and stock, stirring with a whisk; bring to a boil. Cook 2 minutes or until slightly thickened. Remove pan from heat; stir in remaining 1 tablespoon butter, parsley, and lemon juice. Serve fish with sauce.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.