Tilapia & Lemon Sauce

By Totlxtc

Ingredients

• 1/4 * 1/4 cup plus 1 tablespoon all-purpose flour, divided
• 1 * 1 teaspoon salt
• 4 * 4 tilapia fillets (4 ounces each)
• 2 * 2 tablespoons plus 2 teaspoons butter, divided
• 1/3 * 1/3 cup reduced-sodium chicken broth
• 2 * 2 tablespoons white wine or additional reduced-sodium chicken broth
• 1-1/2 * 1-1/2 teaspoons lemon juice
• 1-1/2 * 1-1/2 teaspoons minced fresh parsley
• 1/4 * 1/4 cup sliced almonds, toasted
• 2 * 2 cups hot cooked rice

Preparation

Step 1

* 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. Spoon sauce over fish; sprinkle with almonds. Serve with rice. Yield: 4 servings.


Nutrition Facts: 1 fillet with 1/2 cup rice 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: 2 starch, 2 lean meat, 2 fat.