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Tilapia & Lemon Sauce Recipe

“Serve this dish with any tossed salad full of your favorite vegetables and buttered bread. It's easy, quick and unique. And it's great for company, too.” Susan Taul - Birmingham, Alabama

This recipe is:

Healthy

Quick

Diabetic Friendly

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Tilapia & Lemon Sauce Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

15 15 30

Ingredients

1/4 cup plus 1 tablespoon all-purpose flour, divided
1 teaspoon salt
4 tilapia fillets (4 ounces each)
2 tablespoons plus 2 teaspoons butter, divided
1/3 cup reduced-sodium chicken broth
2 tablespoons white wine or additional reduced-sodium chicken broth
1-1/2 teaspoons lemon juice
1-1/2 teaspoons minced fresh parsley
2 cups hot cooked rice
1/4 cup sliced almonds, toasted

Directions

In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture.
In a large nonstick skillet coated with cooking spray, cook fillets in 2 tablespoons butter over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.
In the same skillet, melt remaining butter. Stir in remaining flour until smooth; gradually add the broth, wine and lemon juice. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in parsley. Serve fish and sauce with rice; garnish with almonds. Yield: 4 servings.

Nutritional Facts 1 fillet with 1/2 cup rice and 4 teaspoons sauce equals 334 calories, 12 g fat (6 g saturated fat), 75 mg cholesterol, 586 mg sodium, 30 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.

Originally published as Tilapia & Lemon Sauce in Healthy Cooking February/March 2009, p62

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Reviews for Tilapia & Lemon Sauce

Tilapia & Lemon Sauce

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(1-10) of 16 reviews

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Reviewed on May. 09, 2013 by thomasri

Excellent! I used thyme in place of parsely, and used Kentucky Kernal Seasoned flour (doubled) and two cans of chicken broth. This is now my favorite fish dish!

Reviewed on Apr. 02, 2012 by crawley3

Not usually a big fish person, but this recipe is great.The tilapia doesn't have a strong fishy taste. This recipe is a favorite of our family.

Reviewed on Mar. 18, 2012 by jenniemsrich

Loved it!!!

Reviewed on Jan. 24, 2012 by JenInTX77

Very easy and good! I doubled the lemon juice and didn't even bother with the almonds or parsley. My 6 year old even loved it!

Reviewed on Jan. 23, 2012 by brkornhaus

I used frozen pollock instead of tilapia. I cooked the rice with leftover chicken broth instead of water, then seasoned it with a sprinkle of chicken bouillon granules. On the side, I served the Vegetable Trio featured in the magazine. It looked like a restaurant meal and is relatively healthy too. I'll make this again and again!

Reviewed on Oct. 26, 2011 by SpinningYogini

I made this last night with Pacific cod. It's quick and easy, yet flavorful.

Reviewed on May. 30, 2011 by raceywlf

excellent flavor, I seasoned the tilapia first, salt, pepper, and paprika,

before I dredged in flour, mine were only 2 oz. each so it went very fast. and used oil with a little butter instead, turned out great! thanks for a great recipe!

Reviewed on May. 30, 2011 by raceywlf

excellent flavor, I seasoned the tilapia first, salt, pepper, and paprika,

before I dredged in flour, mine were only 2 oz. each so it went very fast. and used oil with a little butter instead, turned out great! thanks for a great recipe!

Reviewed on Apr. 21, 2010 by ScherieB

The sauce is amazing though the almonds really don't need to be there! I am going to try it with Mahi Mahi tonight and quinoa (keen-wa)

Reviewed on Mar. 21, 2010 by KarenLiz

This was a very nice fish recipe for someone (me) who doesn't like cooked fish very much. I added a little extra lemon juice, next time I will add even a little more.

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