dLifeHeaderPortlet dLifeHeaderPortlet

Pan Roasted Tilapia Francaise
Source: dLife

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

Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Easy

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
1/2 Fat , 1/2 Meat , 1 1/2 Starch , 6 1/2 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.
Powered by ESHA


12 oz  cooked tilapia
1 each  eggs
0 1/2 cup  whole wheat flour
0 1/4 cup  white wine
1 tbsp  fresh lemon juice
0 1/2 cup  low sodium chicken broth
1 each  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.

  • Watch dLifeTV online now!

    Click here for more info