Tilapia with Lemon-Garlic Sauce
By Katecooks
Calories 295
Fat 12.4 g
Satfat 5.1 g
Monofat 4.8 g
Polyfat 1.2 g
Protein 35 g
Carbohydrate 6 g
Fiber 0.0 g
Cholesterol 100 mg
Iron 1 mg
Sodium 248 mg
Calcium 26 mg
Ingredients
- 4 (6-ounce) tilapia fillets
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3 tablespoons quick-mixing flour (such as Wondra)
- 2 tablespoons unsalted butter, divided $
- 1 tablespoon olive oil $
- 1 tablespoon minced garlic
- 1/3 cup dry white wine $
- 1/3 cup unsalted chicken stock (such as Swanson)
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
Details
Servings 4
Cooking time 15mins
Adapted from myrecipes.com
Preparation
Step 1
1. Sprinkle fish with salt and pepper. Place flour in a shallow dish. Dredge both sides of fish in flour; reserve unused flour. Heat a large skillet over medium-high heat. Add 1 tablespoon butter and oil to pan; swirl to coat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove from pan; keep warm.
2. Add reserved flour and garlic to pan; cook 90 seconds or until lightly browned, stirring constantly. Add wine and stock, stirring with a whisk; bring to a boil. Cook 2 minutes or until slightly thickened. Remove pan from heat; stir in remaining 1 tablespoon butter, parsley, and lemon juice. Serve fish with sauce.
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