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Tilapia & Lemon Sauce Recipe
Tilapia & Lemon Sauce Recipe photo by Taste of Home

Tilapia & Lemon Sauce Recipe

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“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
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

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

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.

Directions

  1. In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture.
  2. 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.
  3. 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.
Originally published as Tilapia & Lemon Sauce in Healthy Cooking February/March 2009, p62

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.

Full-Bodied White Wine

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

Reviews for Tilapia & Lemon Sauce

AVERAGE RATING
   (21)
RATING DISTRIBUTION
5 Star
 (17)
4 Star
 (2)
3 Star
 (0)
2 Star
 (2)
1 Star
 (0)
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MY REVIEW
Reviewed Mar. 11, 2014

This recipe was not only excellent tasting, it was so easy to prepare. My husband said he could eat this anytime! I made this on a Tuesday and since it is Lent, he may get it again on Friday!

MY REVIEW
Reviewed May. 9, 2013

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!

MY REVIEW
Reviewed Apr. 2, 2012

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.

MY REVIEW
Reviewed Mar. 18, 2012

Loved it!!!

MY REVIEW
Reviewed Jan. 24, 2012

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!

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