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Tilapia with Citrus Sauce Recipe
Tilapia with Citrus Sauce Recipe photo by Taste of Home

Tilapia with Citrus Sauce Recipe

Publisher Photo
The lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

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

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.

Directions

  1. 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.
  2. 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.
  3. 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.
Originally published as Tilapia with Citrus Sauce in Country Woman December/January 2012, p46

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.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviewed Nov. 7, 2012

very tasty will add more garlic next time

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