Tilapia with Citrus Sauce Recipe

Tilapia with Citrus Sauce Recipe photo by Taste of Home

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The lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama

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Diabetic Friendly

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Tilapia with Citrus Sauce Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

20 10 30

Ingredients

1/2 cup 2% milk
1/2 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon pepper
4 tilapia fillets (4 ounces each)
Olive oil-flavored cooking spray
3 garlic cloves, minced
1 tablespoon butter
2 teaspoons olive oil
1/2 small lemon, sliced
1/2 medium lime, sliced
1/2 small navel orange, sliced
3 tablespoons lemon juice
3 tablespoons lime juice
2 tablespoons orange juice
2 green onions, finely chopped

Directions

Place milk in a shallow bowl. In another shallow bowl, combine the flour, salt and pepper. Dip fish in milk, then coat with flour mixture.
Spray fillets with cooking spray. In a large nonstick skillet coated with cooking spray, cook fish over medium-high heat for 3-4 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.
In the same pan, saute garlic in butter and oil for 1 minute. Add the lemon, lime and orange slices, juices and onions; cook 1 minute longer. Serve with fish. Yield: 4 servings.

Nutritional Facts 1 fillet with 1/4 cup sauce equals 197 calories, 8 g fat (3 g saturated fat), 63 mg cholesterol, 142 mg sodium, 11 g carbohydrate, 1 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 fruit.

Originally published as Tilapia with Citrus Sauce in Country Woman December/January 2012, p46