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
Instructions
- Sprinkle the flour on both sides of the fish.
- 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.
- 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.
- (Per Serving)
- Calories: 252
- Total Fat: 9.0g
- Saturated: 2.0g
- Trans: 0.0g
- Polyunsaturated: 1.5g
- Monounsaturated: 5.5g
- Cholesterol: 58mg
- Sodium: 116mg
- Carbohydrates: 12g
- Fiber: 3g
- Sugars: 5g
- Protein: 27g
- Dietary Exchanges
- 1 Vegetable
- 1/2 Carbohydrate
- 3 Lean Meat
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