Tilapia & Lemon Sauce Recipe

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Tilapia & Lemon Sauce
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  1. In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture.
  2. 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.
  3. 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 ServingPer 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.9
  • 8

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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