Sautéed Tilapia with lemon peppercorn pan sauce Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: 3/4 cup fat-free, less-sodium chicken broth $
1/4 cup fresh lemon juice $
1 1/2 teaspoons drained brine-packed green peppercorns, lightly crushed
1 teaspoon butter $
1 teaspoon vegetable oil $
2 (6-ounce) tilapia or sole fillets $
1/4 teaspoon salt $
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour $
2 teaspoons butter $
Lemon wedges (optional) $
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Directions: |
Directions:Combine first 3 ingredients.
Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.
While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour.
Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired. |
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Number Of
Servings: |
Number Of
Servings:2 |
Preparation
Time: |
Preparation
Time:10 min |
Personal
Notes: |
Personal
Notes: Amount per serving
Calories: 282
Calories from fat: 26%
Fat: 8.3g
Saturated fat: 3.2g
Monounsaturated fat: 2g
Polyunsaturated fat: 2.1g
Protein: 35g
Carbohydrate: 15.3g
Fiber: 0.8g
Cholesterol: 92mg
Iron: 1.5mg
Sodium: 739mg
Calcium: 43mg
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