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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