Lemon-Garlic Tilapia with Spinach | Better Meal Plans

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Lemon-Garlic Tilapia with Spinach

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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 people
Calories: 462kcal

Ingredients:

Instructions:

  • Pat the tilapia dry with paper towels, then season with salt and pepper. Spread the flour on a plate; dredge the tilapia in the flour, tapping off the excess. Heat some of the olive oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until golden brown, about 3 minutes per side. Transfer to a plate; tent with foil to keep warm. Wipe out the skillet.
  • Heat half of the olive oil in the skillet over medium heat. Add the garlic and cook, stirring, until it starts browning, about 2 minutes. Add the chicken broth, wine, and lemon zest and juice. Increase the heat to high, bring to a boil and cook until the liquid is reduced by half, about 5 minutes; season with salt and pepper. Add the butter and whisk until slightly thickened, about 1 minute; stir in the parsley.
  • Meanwhile, toss the spinach with the remaining olive oil and some pepper. Divide among plates, top with the fish and drizzle with some pan sauce. Serve with lemon wedges.

Nutrition

Calories: 462kcal | Carbohydrates: 12g | Protein: 38g | Fat: 28g | Saturated Fat: 7g | Cholesterol: 93mg | Sodium: 940mg | Potassium: 937mg | Fiber: 5g | Sugar: 2g | Vitamin A: 6125IU | Vitamin C: 40mg | Calcium: 95mg | Iron: 3mg
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