Sauteed Tilapia with Lemon-Pepper Pan Sauce
(from tagost’s recipe box)
Calories 282 (26% from fat)
Fat:
8.3g (sat 3.2g,mono 2g,poly 2.1g)
Protein:
35g
Carbohydrate:
15.3g
Fiber:
0.8g
Cholesterol:
92mg
Iron:
1.5mg
Sodium:
739mg
Calcium:
43mg
Source: Cooking Light
Serves 2 peopleCategories: fish sauteed
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- or capers
- * 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)
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.