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White Fish in Garlic Sauce

  • Prep 5 min
  • Total 20 min
  • Ingredients 11
  • Servings 4
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Ingredients

4
(6-ounce) white fish filets (such as tilapia or Alaskan cod)
1/4
teaspoon salt
1/4
teaspoon black pepper
5
tablespoons flour, divided
2
tablespoons unsalted butter, divided
1
tablespoon grapeseed oil
4
garlic cloves, minced
1/3
cup dry white wine
1/3
cup chicken broth
2
tablespoons fresh flat leaf parsley, finely chopped
1
tablespoon lemon juice

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
303.8
% Daily Value
Total Fat
12.4g
19%
Saturated Fat
5.1g
25%
Cholesterol
100.9mg
34%
Sodium
265.6mg
11%
Total Carbohydrate
10.0g
3%
Dietary Fiber
0.4g
2%
Sugars
0.6g
Protein
36.0g
% Daily Value*:
Vitamin C
8.10%
8%
Calcium
3.10%
3%
Iron
7.40%
7%
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.

Nutrition information for this recipe is estimated using a leading nutrition calculation application, but is an estimate only.  Actual nutrition values will vary based on the exact ingredients or brands you may use.

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Expert Tips

You can also this sauce with seafood, such as shrimp.

Directions

  • 1 Season fish filets with salt and pepper and sprinkle with 3 tablespoons flour on all sides.
  • 2 Heat a large pan over medium heat. Add 1 tablespoon butter and oil to pan. Stir to coat.
  • 3 Add fish to pan and cook for 2 minutes on each side or until cooked through and fish flakes when tested with fork. Transfer to a large plate and cover with aluminum foil to keep warm.
  • 4 Add remaining flour and garlic to pan. Cook for 2 minutes or until browned. Add wine and broth, stirring constantly bring to a boil. Cook for 3 minutes or until slightly thickened. Remove from heat and add remaining butter, parsley and lemon.
  • 5 Serve fish with a green salad or rice and top with garlic sauce.

I love pan fried fish because it’s tasty, quick, easy and good for you. Serve it with a savory sauce and you’ve got a winning light dinner your family will thoroughly enjoy. I like to serve my fish, such as salmon, tilapia or Alaskan cod with a buttery garlic sauce. It’s a great way to enhance the flavor of your fish without overpowering it. Serve these fish filets with your favorite green salad or pair it with potatoes, green beans and a slice of baguette. It’s lovely for dinner too.

Rate and Comment

Ericka Sanchez Ericka Sanchez
September 20, 2016

I love pan fried fish because it’s tasty, quick, easy and good for you. Serve it with a savory sauce and you’ve got a winning light dinner your family will thoroughly enjoy. I like to serve my fish, such as salmon, tilapia or Alaskan cod with a buttery garlic sauce. It’s a great way to enhance the flavor of your fish without overpowering it. Serve these fish filets with your favorite green salad or pair it with potatoes, green beans and a slice of baguette. It’s lovely for dinner too.