Tilapia with White Wine Sauce
Serves: 4.
 
Ingredients
  • 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
Instructions
  1. 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.
  2. 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.
  3. 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.
  4. Stir in onions and garlic mixture. Add fish (and optional shrimp, if desired) and cook until fish is flaky
  5. Serve over pasta.
Nutrition Information
Serving size: 4 oz. Sodium: 116 mg.
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/seafood/tilapia-white-wine-sauce/