Source: dLife

Tilapia cooked with wine, lemon juice, and low sodium chicken broth.

Servings

12 oz cooked tilapia , rinse and pat dry (raw)
1 eggs
0.5 cup whole wheat flour
0.25 cup white wine
1 tbsp fresh lemon juice
0.5 cup low sodium chicken broth
1 cooking spray

1 Spray a skillet with the nonstick cooking spray and place over medium heat.
2 Place the egg in a bowl and beat lightly.
3 Put the flour in a plate and cover the fish with the flour, then cover with the egg and place on the skillet.
4 Cook the fish for about 4 minutes, or until golden brown on one side.
5 Flip over and cook the other side until golden brown.
6 Decrease the heat to low.
7 Pour in the wine and cook until about half of the wine is reduced.
8 Pour in broth and lemon juice and cook until about one quarter of the liquid has been reduced.

You can substitute the tilapia with another flat white fish.