Tilapia with Artichokes and Sun-Dried Tomatoes

Name: Tilapia with Artichokes and Sun-Dried Tomatoes
Yield: serves 4, 3 ounces fish per serving
Ingredients: 1 tablespoon all-purpose flour; 4 mild fish fillets, such as tilapia (about 4 ounces each), rinsed and patted dry; 2 tablespoons olive oil; 1 teaspoon bottled chopped garlic or 2 medium garlic cloves, chopped; 1/2 cup dry white wine (regular or nonalcoholic); 1/2 cup fat-free evaporated milk; 1/4 cup plus 2 tablespoons lemon juice; 1/2 9-ounce package frozen artichoke hearts, thawed and patted dry; 4 dry-packed sun-dried tomato halves, chopped; Pepper to taste

December 9, 2011

Tilapia, a farm-raised fish, has a very delicate flavor, similar to that of sole. In this recipe, tilapia combines superbly with white wine, sun-dried tomatoes, and artichoke hearts for a dish fit for almost any occasion.

Recipe information

Yield
serves 4, 3 ounces fish per serving

Ingredients

1 tablespoon all-purpose flour

4 mild fish fillets, such as tilapia (about 4 ounces each), rinsed and patted dry

2 tablespoons olive oil

1 teaspoon bottled chopped garlic or 2 medium garlic cloves, chopped

1/2 cup dry white wine (regular or nonalcoholic)

1/2 cup fat-free evaporated milk

1/4 cup plus 2 tablespoons lemon juice

1/2 9-ounce package frozen artichoke hearts, thawed and patted dry

4 dry-packed sun-dried tomato halves, chopped

Pepper to taste

Preparation

Step 1
Sprinkle the flour on both sides of the fish.
Step 2
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the fish for 3 minutes. Turn over. Cook for 2 minutes. Sprinkle with the garlic. Cook for 1 minute.
Step 3
Increase the heat to high. Gently stir in the remaining ingredients. Cook for 6 to 8 minutes, or until the fish flakes easily when tested with a fork and the sauce is the desired consistency, stirring occasionally.
nutrition information
Step 4
(Per Serving)
Step 5
Calories: 252
Step 6
Total Fat: 9.0g
Step 7
Saturated: 2.0g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 1.5g
Step 10
Monounsaturated: 5.5g
Step 11
Cholesterol: 58mg
Step 12
Sodium: 116mg
Step 13
Carbohydrates: 12g
Step 14
Fiber: 3g
Step 15
Sugars: 5g
Step 16
Protein: 27g
Step 17
Dietary Exchanges
Step 18
1 Vegetable
Step 19
1/2 Carbohydrate
Step 20
3 Lean Meat

American Heart Association Quick & Easy Meals

TagsWhite Wine Wine Alcohol Beverages Tilapia Fish Seafood Artichoke Vegetable Sun-Dried Tomato Tomato Lemon Citrus Fruit Main Dinner Nut Free Quick Easy Weeknight Meals Saute Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

nutrition information

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Recipe notes