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 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
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.
2. Spray fillets with cooking spray. In a large nonstick skillet, cook fish over medium-high heat for 3 to 4 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.
3. 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.
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
The lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish.
Nutrition Facts
1 fillet with 1/4 cup sauce: 197 calories, 8g fat (3g saturated fat), 63mg cholesterol, 142mg sodium, 11g carbohydrate (3g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 fruit.