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Tilapia with Citrus Sauce Recipe

Tilapia with Citrus Sauce Recipe

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Ingredients:

Serving

1/2 cup 2% milk
1/2 cup king arthur unbleached all-purpose flour
1/2 tsp salt
1/2 tsp pepper
4 tilapia fillets (4 oz each)
olive oil-flavored cooking spray
3 garlic cloves, minced
1 tbsp butter
2 tsp olive oil
1/2 small lemon, sliced
1/2 medium lime, sliced
1/2 small navel orange, sliced
3 tbsp lemon juice
3 tbsp lime juice
2 tbsp orange juice
2 green onions, finely chopped

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	406.13 Kcal (1700 kJ)
Calories from fat	67.29 Kcal
		% Daily Value*
Total Fat	7.48g	12%
Cholesterol	66.25mg	22%
Sodium	366.33mg	15%
Potassium	480.73mg	10%
Total Carbs	54.85g	18%
Sugars	3.44g	14%
Dietary Fiber	0.71g	3%
Protein	28.61g	57%
Vitamin C	19.5mg	33%
Iron	1.5mg	8%
Calcium	66.3mg	7%

Amount Per 100 g
Calories	136.84 Kcal (573 kJ)
Calories from fat	22.67 Kcal
		% Daily Value*
Total Fat	2.52g	12%
Cholesterol	22.32mg	22%
Sodium	123.43mg	15%
Potassium	161.97mg	10%
Total Carbs	18.48g	18%
Sugars	1.16g	14%
Dietary Fiber	0.24g	3%
Protein	9.64g	57%
Vitamin C	6.6mg	33%
Iron	0.5mg	8%
Calcium	22.3mg	7%

* 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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Recipe Tags

Weightwatchers Points

8.6

Points
10

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium

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