Tilapia & Lemon Sauce Recipe

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Ingredients:

Serving

1/4 cup plus 1 tbsp king arthur unbleached all-purpose flour, divided
1 tsp salt
4 tilapia fillets (4 oz each)
2 tbsp plus 2 tsp butter, divided
1/3 cup reduced-sodium chicken broth
2 tbsp white wine or additional reduced-sodium chicken broth
1-1/2 tsp lemon juice
1-1/2 tsp minced fresh parsley
2 cups hot cooked rice
1/4 cup sliced almonds, toasted

Directions:

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. Serve fish and sauce with rice; garnish with almonds. Yield: 4 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	315.73 Kcal (1322 kJ)
Calories from fat	115.91 Kcal
		% Daily Value*
Total Fat	12.88g	20%
Cholesterol	73.27mg	24%
Sodium	693.04mg	29%
Potassium	521.33mg	11%
Total Carbs	21.32g	7%
Sugars	1.41g	6%
Dietary Fiber	2.56g	10%
Protein	28.83g	58%
Vitamin C	1.4mg	2%
Vitamin A	0.1mg	2%
Iron	2.3mg	13%
Calcium	40.5mg	4%

Amount Per 100 g
Calories	126.85 Kcal (531 kJ)
Calories from fat	46.57 Kcal
		% Daily Value*
Total Fat	5.17g	20%
Cholesterol	29.44mg	24%
Sodium	278.45mg	29%
Potassium	209.46mg	11%
Total Carbs	8.57g	7%
Sugars	0.57g	6%
Dietary Fiber	1.03g	10%
Protein	11.58g	58%
Vitamin C	0.6mg	2%
Iron	0.9mg	13%
Calcium	16.3mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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