Tilapia with Lemon-Garlic Sauce

Tilapia with Lemon-Garlic Sauce Recipe
Photo: Squire Fox; Styling: Kaitlyn Du Ross

 

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.

Yield:

Serves 4 (serving size: 1 fillet and about 2 tablespoons sauce)
Total time: 15 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 15 Minutes
Total: 15 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Deb Wise,

Cooking Light

April 2014
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