Lemon Herb Tilapia with Creamy Sauce
Indulge in the delightful flavors of Lemon Herb Tilapia, a simple yet elegant dish that elevates your dining experience. Inspired by a quick grocery store recipe, this meal combines the delicate taste of tilapia fillets with a creamy sauce made from light Italian dressing, zesty lemon juice, and rich cream cheese. Not only is this dish light and healthy, thanks to the use of fat-free ingredients, but it also bursts with flavor from the fresh parsley. Perfect for a weeknight dinner or a special occasion, this recipe can easily be adapted to use any white fish fillet you prefer. Serve it alongside your favorite vegetables or over a bed of rice for a complete meal!
2
Servings
140
Calories
7
Ingredients
Ingredients
Tilapia fillets
2 (cleaned and patted dry)
Flour
1 (tablespoon for coating)
Light Italian dressing
2 (tablespoons)
Chicken broth
1/4 (cup)
Lemon juice
1 (tablespoon)
Fat-free cream cheese
1 (ounce)
Fresh parsley
1 (tablespoon chopped)
Instructions
1
1. In a medium skillet, heat the light Italian dressing over medium heat until it starts to shimmer.
2
2. While the dressing is heating, gently coat each tilapia fillet with flour, ensuring an even covering.
3
3. Carefully add the coated tilapia fillets to the skillet, cooking for about 4-5 minutes on each side or until the fish is golden brown and flakes easily when tested with a fork. Once cooked, remove the fish from the skillet, cover it to keep warm, and set aside.
4
4. In the same skillet, add the chicken broth and lemon juice. Allow the mixture to simmer for about 3 minutes, stirring frequently with a whisk to incorporate all flavors and reduce the liquid by half.
5
5. Gradually add the fat-free cream cheese to the pan, stirring constantly until it is completely melted and the sauce is smooth.
6
6. Pour the creamy lemon sauce over the cooked tilapia fillets and sprinkle with fresh chopped parsley for an aromatic finish. Serve immediately and enjoy your delightful meal!
Nutrition Information
2.5g
Fat
10g
Carbs
17.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein in this recipe?
The main protein used in this recipe is tilapia fillets.
How many servings does this tilapia recipe provide?
This recipe is designed to yield 2 servings.
How many calories are in one serving of Lemon Herb Tilapia?
Each serving contains approximately 140 calories.
What are the key ingredients for the creamy sauce?
The creamy sauce is made using chicken broth, lemon juice, and fat-free cream cheese.
What type of salad dressing is needed?
You will need 2 tablespoons of light Italian dressing.
How much protein is contained in each serving?
Each serving provides 17.5g of protein.
Is this recipe considered low-fat?
Yes, it is tagged as low fat and contains only 2.5g of fat per serving.
How much fat is in one serving?
There are 2.5g of fat per serving.
What is the carbohydrate count per serving?
There are 10g of carbohydrates in each serving.
How long should I cook the tilapia fillets on each side?
Cook the fillets for about 4-5 minutes on each side until golden brown.
How do I prepare the tilapia fillets before cooking?
The tilapia fillets should be cleaned and patted dry before you begin.
What should I use to coat the tilapia?
The tilapia should be gently coated with a tablespoon of flour.
How much flour is required for coating?
You need 1 tablespoon of flour to coat the two fillets.
What kind of broth is used in the sauce?
The recipe calls for chicken broth for the base of the sauce.
How much chicken broth is required?
The recipe requires 1/4 cup of chicken broth.
How much lemon juice is needed for the recipe?
You will need 1 tablespoon of lemon juice.
What type of cream cheese is recommended for the sauce?
Fat-free cream cheese is recommended to keep the dish light and healthy.
How much fat-free cream cheese is used?
The recipe uses 1 ounce of fat-free cream cheese.
What herb is used for the garnish?
Fresh chopped parsley is used as an aromatic finish and garnish.
How do I know when the tilapia is finished cooking?
The fish is done when it is golden brown and flakes easily when tested with a fork.
Can I use other types of fish for this recipe?
Yes, this recipe can easily be adapted to use any white fish fillet you prefer.
What should I do with the tilapia once it is cooked?
Remove the fish from the skillet, cover it to keep it warm, and set it aside while you make the sauce.
How long should the broth and lemon juice mixture simmer?
The mixture should simmer for about 3 minutes until the liquid is reduced by half.
What tool should I use to stir the sauce?
A whisk is recommended to help incorporate all flavors and ensure a smooth texture.
How do I ensure the sauce is smooth?
Add the cream cheese gradually and stir constantly until it is completely melted.
What is a recommended side dish for this meal?
It is recommended to serve the tilapia over a bed of rice or alongside your favorite vegetables.
What is the total number of ingredients?
There are 7 ingredients in this recipe.
How do I apply the sauce to the fish?
Pour the creamy lemon sauce directly over the cooked tilapia fillets before serving.
What makes this recipe a healthy dinner option?
It uses lean tilapia, light Italian dressing, and fat-free cream cheese to keep calories and fat low.
When should I add the fresh parsley?
Sprinkle the fresh chopped parsley over the dish just before serving.