Tilapia with Lemon Butter Sauce

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet, 2 Tbsp sauce) contains 310 calories, 4 g carbohydrate, (0 g fiber), 34 g protein, 17 g fat, (5 g saturated fat), 100 mg cholesterol, and 420 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 310
  • Servings: 4
  • Active Time: 10 minutes
  • Total Time to Make: 10 minutes
  • Cooking Technique: Pan Searing

Ingredients

Directions

  1. Season fish with salt and pepper. Dust both sides with pan-searing flour; pat off excess.
     
  2. Heat olive oil in large pan on MED-HIGH until oil faintly smokes; add fish. Turn over when fish changes color one-quarter of way up and seared side has turned paper-bag brown, 3 min.
     
  3. Reduce heat to MED. Cook about 3 min, until internal temp reaches 120 degrees (check by inserting thermometer halfway into thickest part of fish).
     
  4. Add basting oil and butter to pan; swirl. Baste with spoon, 1-3 min, until internal temp reaches 130 degrees.
     
  5. Transfer fish to clean platter; let rest at least 2 min. Serve with warmed sauce.
Chef Tips
For a different approach, trying substituting 2 Tbsp Wegmans Shallot-Thyme Finishing Butter for the basting oil and butter above, adding finishing butter in at step 4.

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