Fish with Lemon Artichoke Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 234.4
  • Total Fat: 4.4 g
  • Cholesterol: 46.3 mg
  • Sodium: 367.6 mg
  • Total Carbs: 17.3 g
  • Dietary Fiber: 3.7 g
  • Protein: 26.7 g

View full nutritional breakdown of Fish with Lemon Artichoke Sauce calories by ingredient


Introduction

I adapted this from Aida Mollenkamp's Lemon Chicken with Artichoke Hearts. This dish has a few steps but is prepared all in one pan, It takes less than 25 minutes and is worth the effort. I used tilapia but any hardy white fish fillet would work. The step of dredging the fish in the milk and flour is optional. If left plain, the fish may be slightly less brown but will still have plenty of flavor. Dredging adds about 30 calories per serving and is reflected in the nutritional content here. I adapted this from Aida Mollenkamp's Lemon Chicken with Artichoke Hearts. This dish has a few steps but is prepared all in one pan, It takes less than 25 minutes and is worth the effort. I used tilapia but any hardy white fish fillet would work. The step of dredging the fish in the milk and flour is optional. If left plain, the fish may be slightly less brown but will still have plenty of flavor. Dredging adds about 30 calories per serving and is reflected in the nutritional content here.
Number of Servings: 4

Ingredients

    Olive Oil Spray
    1/2 medium sweet yellow onion, finely chopped
    3 medium garlic cloves, thinly sliced
    2 tablespoons Smart Balance Light Butter Spread
    4, 4 oz. fillets tilapia or other white fish
    1/4 cup All-purpose flour (for dredging)
    1/4 cup skim milk (for dredging)
    1 1/2 cup quartered artichoke hearts (canned or jarred in water, not frozen)
    2/3 cup dry white wine
    1/3 cup chicken or vegetable broth
    1 teaspoon freshly squeezed lemon juice
    5 basil leaves, roughly chopped
    1 teaspoon lemon zest
    2 tablespoons capers, drained and rinsed
    kosher salt
    freshly ground pepper

Directions

Spray a large nonstick pan with olive oil spray and heat to medium-high. Saute the onions for about three minutes, until translucent. Season with salt and pepper. Add garlic and saute about one minute more until, garlic is softened but not browned. Remove and set mixture aside in a bowl. Leaving the pan on medium high, spray it again with olive oil spray and add the Smart Beat spread. Season fish on both sides with salt and pepper. Place flour and milk into separate shallow dishes. Dredge each filet in the milk, then the flour, coating them lightly. Once the butter spread is melted, add the fish to the pan. Cook about 3-5 minutes per side. Fish should be browned and cooked through with a flaky texture at the thickest part of the filet. Remove fish from pan and tent to keep warm. With pan still on medium high, spray with olive oil spray again and add artichokes, onion mixture, lemon juice, wine and chicken broth. Scrape the bottom of the pan to incorporate browned bits left over from fish. Cook until sauce is slightly reduced and thickened, about 5-7 minutes. Remove from heat. Stir in capers, lemon zest, and basil. Plate the fish and pour a quarter of the mixture over each filet. Serve and enjoy!

Serving Size: Make 4 servings: 1 fillet and 1/4 of the sauce per serving

Number of Servings: 4

Recipe submitted by SparkPeople user STACEYBRICK.