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Tilapia with Citrus Sauce

 Tilapia with Citrus Sauce
The lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama
4 ServingsPrep/Total Time: 30 min.

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

2 of 2

Tilapia with Citrus Sauce (continued)

Directions (continued)

  • 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.