Fish in Creamy Wine Sauce

As I continue to try to eat more healthy, I’ve cut down on red meats. This means lots of fish! Tonight is delicious tilapia in a creamy garlic & herb wine sauce. It’s easy to prepare, ready in less than 30 minutes, and made in one skillet! Using dry white wine, fresh lemon juice, garlic and thyme, this fish is packed with flavor! 



  • 4 tilapia fillets (or other fish, your preference!)
  • 1 tablespoons olive oil
  • 1/4 cup all purpose flour
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste

Creamy Herb and Wine Sauce:

  • 2 tablespoons butter
  • 2 cloves garlic minced
  • 1 tbsp flour (or use leftover flour from fish dredging)
  • 1/2 cup dry white wine
  • 1/2 lemon juiced
  • 1/2 cup chicken stock
  • 1/2 cup heavy cream
  • 1 teaspoon Italian seasoning
  • 4 sprigs fresh thyme (leaves only)


  1. In a large bowl whisk together flour, garlic powder, onion powder, Italian seasoning, and salt and pepper. Dredge fish thoroughly in the mixture.
  2. Heat 1 tablespoons olive oil in a skillet over medium-high heat.
  3. Once hot, add the fish and cook for 3-4 minutes per side. Once the fish is done cooking, move it to a plate and cover to keep warm.
  4. In the skillet add 2 tablespoons butter and minced garlic. Cook for 1-2 minutes on medium heat. Add flour and mix it in with the butter. Pour in wine and wait about 1 minute. Add chicken stock and heavy cream. Squeeze a little bit of lemon into the pan, add thyme, Italian seasoning, and salt and pepper (to taste). Let simmer for 2-3 minutes.
  5. Drizzle the sauce over the fish and enjoy! (You may want to pop the fish back in the pan for a moment or two just to warm it up)