Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

Becky Luigart-Stayner; Lydia DeGaris-Pursell
This piquant sauce is perfect over mild-flavored tilapia. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.

Yield:

2 servings (serving size: 1 fillet and 2 tablespoons sauce)

Recipe from

Recipe Time

Prep: 10 Minutes
Cook: 12 Minutes

Nutritional Information

Calories 282
Caloriesfromfat 26 %
Fat 8.3 g
Satfat 3.2 g
Monofat 2 g
Polyfat 2.1 g
Protein 35 g
Carbohydrate 15.3 g
Fiber 0.8 g
Cholesterol 92 mg
Iron 1.5 mg
Sodium 739 mg
Calcium 43 mg

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)

Preparation

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.

Note:

Pam Anderson,

March 2004