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


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 whole lemon(s) 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)


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.


Nutrition Facts

Per Portion

Calories 412
Calories from fat 277
Calories from saturated fat 49
Total Fat 31 g
Saturated Fat 5.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.7 g
Monounsaturated Fat 15.7 g
Cholesterol 28 mg
Sodium 639 mg
Potassium 422 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



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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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada