- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 133.6
- Total Fat: 2.4 g
- Cholesterol: 55.3 mg
- Sodium: 510.4 mg
- Total Carbs: 4.6 g
- Dietary Fiber: 1.5 g
- Protein: 22.0 g
Tilapia with lemon butter sauceSubmitted by: SMILES22BETH
IntroductionThis is a very low fat, low calorie, high protein meal. Very filling. I usually pair it with a whole grain pasta dish. This is a very low fat, low calorie, high protein meal. Very filling. I usually pair it with a whole grain pasta dish.
1 sm lemon
4 tbsp brummel & brown yogurt butter (softened)
1 tbsp parsley (either fresh or dried)
3/4 tsp salt
1/8 tsp black pepper
1/4 cup chopped green onion
4 Tilapia fillets (about 4oz each)
1/4 cup of wine (I use white zinfandel, but you can you any fruity you prefer)
1/4 cup skim milk
1 tsp lime juice
Place tilapia fillets into pan whiter side up. Pour mixture over top of the fillets. Place pan into heated oven and cook for 20-25 minutes until fillets are just slightly brown and flaky.
Number of Servings: 4
Recipe submitted by SparkPeople user SMILES22BETH.