Tilapia with lemon butter sauce

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Nutritional Info
  • 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

View full nutritional breakdown of Tilapia with lemon butter sauce calories by ingredient


Introduction

This 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.
Number of Servings: 4

Ingredients

    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

Directions

Preheat oven to 400 degrees. Spray bottom of 12 x 8 inch glass pan and put aside. Zest 1 small lemon and squeeze approximately 1 tbsp of lemon juice into a small bowl. Mix in softened butter, parsley, salt, pepper, onion, wine, lime juice, and skim milk. Whisk all together until mixed well.

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.

Serves 4

Number of Servings: 4

Recipe submitted by SparkPeople user SMILES22BETH.