Grilled Fish with Zesty Lemon-Garlic Sauce

Grilled Fish with Zesty Lemon-Garlic Sauce

Health Rating
Prep Cook Ready in Servings
10 min 50 min 1 h 4
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Ingredients


1/2 tsp Black pepper (ground, for fish)
2 tbsp Extra virgin olive oil (for fish)
1 clove(s) Garlic (crushed and finely chopped, for sauce)
2 medium Lemon (for sauce)
1 of 1 lemon Lemon peel (zest) (for sauce)
1/2 cup Margarine, unsalted (room temperature, for sauce)
1/2 tbsp Parsley, fresh (finely chopped, for sauce)
1 tsp Salt (for fish)
1 medium shallot(s) Shallots
2 fillet Tilapia
1/2 cup White wine (dry, for sauce)
1 medium Yellow onion (minced, for sauce)

Instructions


Juice lemon and set aside. In a small pot, whisk together lemon juice, lemon zest, wine, shallot and garlic.

Cook over high heat until reduced to half. Remove from heat, cool slightly. When lemon mixture is warm, cut in margarine and whisk together. Add parsley and season with salt and pepper.

Cover with plastic wrap and refrigerate for at least 30 minutes. Bring to room temperature before starting to grill the fish. Heat grill over high heat.

Brush the cooking grates clean. Brush fillets with olive oil and season with salt and pepper (brush with more olive oil if needed). Grill fish over medium-high heat for 4 minutes per side, until golden brown and fish flakes easily with a fork.

Place fish in plates and top with lemon sauce. Serve immediately over warm pasta or parboiled rice. Use shrimp instead of fish, if preferred.

Enjoy!

Nutrition Facts

Per Portion

Calories 425  
Calories from fat 289  
Calories from saturated fat 51  
Total Fat 32  g
Saturated Fat 5.7  g
Trans Fat 0.0  g
Polyunsaturated Fat 9.1  g
Monounsaturated Fat 16.3  g
Cholesterol 28  mg
Sodium 639  mg
Potassium 424  mg
Total Carbohydrate 15.3  g
Dietary Fiber 4.9  g
Sugars 1.9  g
Protein 13.2  g

Dietary servings

Per Portion


Fruit 0.6
Meat 0.6
Vegetables 0.6

Energy sources


Pygal 5% 392.276382355 91.7719115621 14% 432.435820008 112.430548033 68% 363.141410631 237.310790789 12% 351.84141063 96.2966060178 5% 14% 68% 12% Alcohol Carbohydrates Fat Protein

Notes:

A simple high protein and heart-healthy omega-3 dish. Serve with steamed rapini and parboiled rice for a complete meal.
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