Lower- Fat Jalapeno Garlic Tilapia

Lower- Fat Jalapeno Garlic Tilapia
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Nutritional Info
  • Servings Per Recipe: 2
  • 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

View full nutritional breakdown of Lower- Fat Jalapeno Garlic Tilapia calories by ingredient
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This is a lower fat version of Johnny Carino's Jalapeno Garlic Tilapia. This is a lower fat version of Johnny Carino's Jalapeno Garlic Tilapia.
Number of Servings: 2


    2 tilapia fillets (6-8 oz)
    1/4 cup white flour
    Non-Stick Spray (olive oil)
    3 cloves garlic, chopped
    1/4 cup jalapeno, diced
    1 cup spinach, chopped & de-stemmed
    1 pinch salt
    1 pinch pepper
    1 pinch garlic salt
    1/4 C. half-and-half
    1/4 C. non-fat milk
    1 teaspoon fresh parsley
    1/8 cup Roma tomato, diced

    low-fat lemon butter
    1/2 tablespoon I can't Believe It's Not Butter
    1/2 teaspoon lemon juice
    1 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.

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