Parmesan Tilapia with a White Wine Sauce

Health score
10%
Parmesan Tilapia with a White Wine Sauce
25 min.
4
291kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.5 teaspoon dill weed dried
  • 0.5 teaspoon thyme leaves dried
  • 0.3 cup cooking wine dry white
  • 0.5 cup flour all-purpose
  • 0.3 cup milk 
  • 0.5 cup parmesan cheese grated
  • 0.3 teaspoon salt 
  • 16 ounce tilapia fillets 

Equipment

  • frying pan
  • whisk

Directions

  1. Mix together 1/4 cup flour, Parmesan cheese, thyme, dill, and salt in a shallow dish.
  2. Pour 1/2 cup milk and 1/2 cup flour in two separate shallow dishes.
  3. Dip tilapia fillets into plain flour, then milk.
  4. Thoroughly coat the fillets with the seasoned flour; reserve the remaining seasoned flour.
  5. Melt butter in a large skillet over medium-high heat. Brown the fillets in the butter, about 2 minutes each side.
  6. Reduce heat to medium-low and continue to cook until the fish is easily flaked with a fork, 2 to 5 minutes more.
  7. Transfer the fillets to a dish.
  8. Increase heat to medium, and pour the remaining seasoned flour into the skillet.
  9. Whisk in white wine; cook and stir until reduced and thickened, about 5 minutes.
  10. Gradually stir in 1/4 cup milk. Reduce heat to low and allow sauce to simmer for 1 or 2 minutes more.
  11. Spoon sauce over tilapia to serve.

Nutrition Facts

Calories291kcal
Protein41.06%
Fat37.87%
Carbs21.07%

Properties

Glycemic Index
44.5
Glycemic Load
8.96
Inflammation Score
-6
Nutrition Score
14.981739185427%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:290.66kcal
14.53%
Fat:11.76g
18.09%
Saturated Fat:6.51g
40.69%
Carbohydrates:14.73g
4.91%
Net Carbohydrates:14.24g
5.18%
Sugar:0.93g
1.04%
Cholesterol:84.45mg
28.15%
Sodium:475.26mg
20.66%
Alcohol:1.54g
100%
Alcohol %:1.09%
100%
Protein:28.69g
57.38%
Selenium:57.45µg
82.08%
Vitamin B12:2.05µg
34.24%
Phosphorus:309.61mg
30.96%
Vitamin B3:5.4mg
27.02%
Vitamin D:3.75µg
24.97%
Calcium:150.65mg
15.07%
Folate:57.26µg
14.32%
Vitamin B2:0.22mg
12.84%
Vitamin B1:0.18mg
12.22%
Potassium:422.57mg
12.07%
Vitamin B6:0.22mg
11.03%
Magnesium:42.74mg
10.69%
Manganese:0.19mg
9.62%
Iron:1.67mg
9.3%
Zinc:1.12mg
7.49%
Vitamin B5:0.73mg
7.33%
Vitamin A:319.82IU
6.4%
Copper:0.12mg
5.76%
Vitamin E:0.71mg
4.71%
Vitamin K:4.59µg
4.37%
Fiber:0.49g
1.94%
Source:Allrecipes