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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 368.8
  • Total Fat: 12.2 g
  • Cholesterol: 75.6 mg
  • Sodium: 807.6 mg
  • Total Carbs: 35.6 g
  • Dietary Fiber: 1.3 g
  • Protein: 26.5 g

View full nutritional breakdown of Tilapia & Lemon Sauce calories by ingredient
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Tilapia & Lemon Sauce

Submitted by: MCKIMBER

Introduction

From Healthy Cooking magazine, Feb/Mar '09


From Healthy Cooking magazine, Feb/Mar '09



Number of Servings: 4

Ingredients

    1/4 cup + 1 Tbsp all purpose flour; divided
    1 tsp. salt
    4 tilapia fillets (4 oz each)
    2 Tbsp + 2 tsp butter; divided
    1/3 cup reduced-sodium chicken broth
    2 Tbsp white wine OR add'l chicken broth
    1 1/2 tsp lemon juice
    1 1/2 tsp fresh parsley; minced
    1/4 cup sliced almonds; toasted
    2 cups hot cooked rice

Directions

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 Tbsp butter over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

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 1/2 cup rice and 4 tsp. sauce.

Number of Servings: 4

Recipe submitted by SparkPeople user MCKIMBER.





TAGS:  Fish |

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