Tilapia and Lemon Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 174.7
  • Total Fat: 7.6 g
  • Cholesterol: 15.3 mg
  • Sodium: 163.6 mg
  • Total Carbs: 7.1 g
  • Dietary Fiber: 0.3 g
  • Protein: 21.6 g

View full nutritional breakdown of Tilapia and Lemon Sauce calories by ingredient
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Number of Servings: 4


    1/4 C plus 1 Tbsp flour
    1 tsp Cajun Seasoning
    4 4 oz tilapia fillets
    2 Tbsp plus 2 tsp butter
    1/3 C low sodium chicken broth
    2 Tbsp white wine or chicken broth
    1 1/2 tsp lemon juice
    1 1/2 tsp minced parsley


In a shallow bowl, combine 1/4 C flour and seasoning. Dip fillets in flour mixture. Ina a large nonstick skillet coated with Pam, cook fillets in 2 Tbsp butter over med high heat for 4-5 minutes..or longer if using tilapia loins. Turn and cook another 4-10 minutes until done and fish flakes easily. Remove and keep warm.

In the same skillet, melt 2 tsp butter. Stir in the remaining flour until smooth; gradually add 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. Can sprinkle with toasted almonds but that will raise the calorie count.

Number of Servings: 4

Recipe submitted by SparkPeople user MUSCLEMOM_2.

TAGS:  Fish | Dinner | Fish Dinner |

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