Fish

Lower- Fat Jalapeno Garlic Tilapia is for Dinner.

Lower- Fat Jalapeno Garlic Tilapia takes 20 minutes to prepare.

Lower- Fat Jalapeno Garlic Tilapia takes 10 minutes to cook.

Lower- Fat Jalapeno Garlic Tilapia makes 2 servings.

The ingredients for Lower- Fat Jalapeno Garlic Tilapia are:

2 tilapia fillets (6-8 oz)
1/4 cup white flour
Non-Stick Spray (olive oil)
3 cloves garlic, chopped
1/4 cup jalapeno, diced
1 cup spinach, chopped & de-stemmed
1 pinch salt
1 pinch pepper
1 pinch garlic salt
1/4 C. half-and-half
1/4 C. non-fat milk
1 teaspoon fresh parsley
1/8 cup Roma tomato, diced

low-fat lemon butter
1/2 tablespoon I can't Believe It's Not Butter
1/2 teaspoon lemon juice
1 teaspoon white wine

Here is how you make Lower- Fat Jalapeno Garlic Tilapia:

Mix all of the ingredients for the Lemon Butter.Dredge the tilapia filets in the flour.Spray non-stick pan with cooking spray and heat over medium flame, add tilapia.Once the tilapia has finished cooking on one side, flip them over and add the garlic, jalapenos, spinach, salt, pepper, and garlic salt.As the filets begin to flake, add the half & half and milk, and bring it to a simmer.Once the cream begins to boil, remove the pan from heat and add the lemon butter into the sauce.Serve the fish with the sauce over pasta or rice (optional).Garnish with fresh Roma tomatoes and parsley.Serves 2Number of Servings: 2Recipe submitted by SparkPeople user MRS243.

The nutritional information for Lower- Fat Jalapeno Garlic Tilapia is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 202.6

• Total Fat: 9.2 g
• Cholesterol: 53.1 mg
• Sodium: 256.9 mg
• Total Carbs: 10.1 g
• Dietary Fiber: 1.0 g
• Protein: 20.4 g

Lower- Fat Jalapeno Garlic Tilapia is Italian cuisine.

The dietary needs meet for Lower- Fat Jalapeno Garlic Tilapia is Low Fat