Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce Recipe

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.


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

Recipe from

Cooking Light

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


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)


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.

Pam Anderson,

Cooking Light

March 2004
My Notes

Only you will be able to view, print, and edit this note.

Add Note