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Tilapia & Lemon Sauce

 Tilapia & Lemon Sauce
“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
4 ServingsPrep/Total Time: 30 min.

Ingredients

  • 1/4 cup plus 1 tablespoon King Arthur Unbleached 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.

2 of 2

Tilapia & Lemon Sauce (continued)

Directions (continued)

  • Yield: 4 servings.
Nutritional Facts: 1 fillet with 1/2 cup rice, 1 tablespoon almonds 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.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.