Herbed Fish with Creamy White Wine Sauce

Herbed Fish with Creamy White Wine SauceI 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

Herbed Fish with Creamy White Wine Sauce

Rating: 51

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 24 ounces of fish

Serving Size: 6 ounces fish plus sauce

Calories per serving: 288 calories

Fat per serving: 10 g fat (4 g saturated)

Herbed Fish with Creamy White Wine Sauce


  • 4 6-ounces fillets, Tilapia or cod or snapper
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons whole wheat flour
  • 1 tablespoon olive oil
  • 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-stick cooking spray


  • 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.

Nutritional Stats Per Serving (1 piece plus sauce): 288 calories, 40 g protein, 8 g carbohydrates, 10 g fat (4 g saturated), 93 mg cholesterol, 1 g fiber, 398 mg sodium.

Weight Watchers® Points Plus: 7

Make It A Meal:

Serve with Asparagus Soup or Sauteed Spinach.

Wine Pairings:

Sancerre, Sauvignon Blanc



  1. I loved this!!!I used pacific rock cod,my guest said it all,healthy and naughty,thank you goat cheese.

  2. Thank you for such a delicious and healthy recipe! Even my 2 and 4 year old love it, tomatoes and all.

  3. I made a version of this last night and truly it was wonderful. Will become a favorite when I can get really good fish. I used fresh grouper, fantastic. Thanks for the recipe.

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