- 1 Tbsp olive oil
- ¼ cup finely chopped onion
- 2 cloves garlic, minced
- ¼ cup white wine (do not use cooking wine)
- 2 Tbsp butter
- 1 Tbsp flour
- 1¼ cup skim milk
- pinch of ground black pepper
- 1 tsp Italian seasoning
- 2 Tbsp Parmesan cheese
- 1 lb tilapia filets
- Optional: ¼ lb shrimp
- Heat a skillet or saucepan to medium high. When it is hot, add 1 Tbsp olive oil and ¼ cup onions. Cook until onions are beginning to get tender. Then add garlic and cook until onions and garlic are tender. Remove from the skillet and set aside.
- Add wine to the skillet and cook until reduced by half. Add the butter and stir until melted. Then stir the flour in all at once, whisking until completely smooth.
- Stir in the milk, Parmesan, Italian seasoning, and a pinch of pepper. Cook, stirring regularly, over medium heat until boiling. Then cook, stirring constantly, for 2 minutes more.
- Stir in onions and garlic mixture. Add fish (and optional shrimp, if desired) and cook until fish is flaky
- Serve over pasta.
Note that sodium percentages depend on which daily reference you use. The estimated 116 mg of sodium per serving implies that one serving of this recipe provides:
– 5% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 8% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 12% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
Note that this sodium estimate is based on using tilapia without the optional shrimp. If you add the optional shrimp, we estimate that the total sodium per serving will be approximately 196 mg.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
