Name: Tilapia with Citrus Sauce
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 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

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

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Tilapia with Citrus Sauce

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Yield:4 servings

Prep:20 min

Cook:10 min

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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

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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, 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.

Nutrition Facts

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