Lower- Fat Jalapeno Garlic Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 tilapia fillets (6-8 oz)1/4 cup white flourNon-Stick Spray (olive oil)3 cloves garlic, chopped1/4 cup jalapeno, diced1 cup spinach, chopped & de-stemmed1 pinch salt1 pinch pepper1 pinch garlic salt1/4 C. half-and-half1/4 C. non-fat milk1 teaspoon fresh parsley1/8 cup Roma tomato, diced low-fat lemon butter1/2 tablespoon I can't Believe It's Not Butter1/2 teaspoon lemon juice1 teaspoon white wine
Mix all of the ingredients for the Lemon Butter.
Dredge the tilapia filets in the flour.
Spray non-stick pan with cooking spray and heat over medium flame, add tilapia.
Once the tilapia has finished cooking on one side, flip them over and add the garlic, jalapenos, spinach, salt, pepper, and garlic salt.
As the filets begin to flake, add the half & half and milk, and bring it to a simmer.
Once the cream begins to boil, remove the pan from heat and add the lemon butter into the sauce.
Serve the fish with the sauce over pasta or rice (optional).
Garnish with fresh Roma tomatoes and parsley.
Serves 2
Number of Servings: 2
Recipe submitted by SparkPeople user MRS243.
Dredge the tilapia filets in the flour.
Spray non-stick pan with cooking spray and heat over medium flame, add tilapia.
Once the tilapia has finished cooking on one side, flip them over and add the garlic, jalapenos, spinach, salt, pepper, and garlic salt.
As the filets begin to flake, add the half & half and milk, and bring it to a simmer.
Once the cream begins to boil, remove the pan from heat and add the lemon butter into the sauce.
Serve the fish with the sauce over pasta or rice (optional).
Garnish with fresh Roma tomatoes and parsley.
Serves 2
Number of Servings: 2
Recipe submitted by SparkPeople user MRS243.
Nutritional Info Amount Per Serving
- Calories: 202.6
- Total Fat: 9.2 g
- Cholesterol: 53.1 mg
- Sodium: 256.9 mg
- Total Carbs: 10.1 g
- Dietary Fiber: 1.0 g
- Protein: 20.4 g
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