This piquant sauce is perfect over mild-flavored tilapia. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.
Combine first 3 ingredients.
Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.
While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour.
Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; saut? 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.
Amount per serving Calories: 282
Calories from fat: 26%
Fat: 8.3g
Saturated fat: 3.2g
Monounsaturated fat: 2g
Polyunsaturated fat: 2.1g
Protein: 35g
Carbohydrate: 15.3g
Fiber: 0.8g
Cholesterol: 92mg
Iron: 1.5mg
Sodium: 739mg
Calcium: 43mg
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 recipe (573g) | ||
Recipe Makes: 0 Servings | ||
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Calories: 328 | ||
Calories from Fat: 121 (37%) | ||
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Amt Per Serving | % DV | |
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Total Fat 13.5g | 18 % | |
Saturated Fat 7.6g | 38 % | |
Monounsaturated Fat 3.2g | ||
Polyunsanturated Fat 1g | ||
Cholesterol 44.9mg | 14 % | |
Sodium 503.9mg | 17 % | |
Potassium 793.2mg | 21 % | |
Total Carbohydrate 77.7g | 23 % | |
Dietary Fiber 21.7g | 87 % | |
Sugars, other 56g | ||
Protein 9.2g | 13 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 328
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