Main Course
Herbed Fish with Creamy White Wine Sauce
Image and Recipe Copyright © 2003-2010 Jennifer Iserloh
I wrote this recipe as a one of my “Cures for the Carboholic” since it tastes rich but is actually low fat. Creamy dishes that are low in fat but high in protein are just the thing to keep you feeling full and stop you from reaching for the bread!
Serves 4
Ingredients
4 6-ounces filets, tilapia or cod or snapper
1 tablespoon olive oil
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 tablespoons flour
2 tomatoes, seeded and finally chopped
2 large lemons, juiced, (about 1/4 cup)
1/4 cup white wine
1/4 cup fresh goat cheese
1/4 cup non-fat cream cheese
1/4 cup fresh basil leaves, chopped
1/4 cup fresh parsley leaves, chopped
Non-fat cooking spray
Directions
Coat a large skillet with cooking spray. Heat over high and add the oil. Sprinkle the fish with half the salt, the pepper and flour. Place the fish in the skillet when the oil is hot. Cook 3-4 minutes until a crisp, golden crust forms. Turn the fish and continue to cook 2-3 minutes until it is no longer translucent inside. Remove to plate.
In the same skillet, add tomatoes, lemon juice, wine, and cook 1-2 minutes until the tomatoes begin to soften and form a sauce. Stir in goat cheese, cream cheese, and remaining salt. Return the fish to the skillet and sprinkle with basil. Serve immediately.
Make It A Meal
Serve with Asparagus Soup or Sauteed Spinach.
Wine Pairings
Sancerre, Sauvignon Blanc
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October 30, 2009, 1:44 pm
I loved this!!!I used pacific rock cod,my guest said it all,healthy and naughty,thank you goat cheese.