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Tilapia with Artichokes and Sun-Dried Tomatoes

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

  1. 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.

  2. 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 WineWineAlcoholBeveragesTilapiaFishSeafoodArtichokeVegetableSun-Dried TomatoTomatoLemonCitrusFruitMainDinnerNut FreeQuickEasyWeeknight MealsSauteCookbooks
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