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Photo: Squire Fox; Styling: Kaitlyn Du Ross  

Tilapia with Lemon-Garlic 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.

Cooking Light APRIL 2014

  • Yield: Serves 4 (serving size: 1 fillet and about 2 tablespoons sauce)
  • Hands-on:15 Minutes
  • Total:15 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 295
  • Fat: 12.4g
  • Saturated fat: 5.1g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 1.2g
  • Protein: 35g
  • Carbohydrate: 6g
  • Fiber: 0.0g
  • Cholesterol: 100mg
  • Iron: 1mg
  • Sodium: 248mg
  • Calcium: 26mg
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Tilapia with Lemon-Garlic Sauce recipe

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