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.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　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

　　

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