Tilapia with Citrus Sauce

By nurseliz

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 Filippo Berio® Extra Virgin 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

Details

Cooking time 30mins

Preparation

Step 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.
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 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.