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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Pan Roasted Tilapia Francaise

Source: dLife

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

Nutrition Facts

Makes 2 servings
Amount Per Serving

Calories	394.5

Total Carbs	23.6 g

Dietary Fiber	3.7 g

Sugars	0.9 g

Total Fat	8.3 g

Saturated Fat	2.9 g

Unsaturated Fat	0.6 g

Potassium	978.7 mg

Protein	53.2 g

Sodium	238.2 mg

Dietary Exchanges 8.3 Fat, 0.0 Fruits, 0.5 Meat, 1.3 Starch, 6.4 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

12.0
12 oz cooked tilapia 1.0
1 each eggs 0.5
0 1/2 cup whole wheat flour 0.25
0 1/4 cup white wine 1.0
1 tbsp fresh lemon juice 0.5
0 1/2 cup low sodium chicken broth 1.0
1 each cooking spray

Directions

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