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Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

Becky Luigart-Stayner; Lydia DeGaris-Pursell

Prep time 10 mins
Cook time 12 mins
Yield 2 servings (serving size: 1 fillet and 2 tablespoons sauce)
This piquant sauce is perfect over mild-flavored tilapia. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.

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)

Nutrition 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

How to Make It

  1. Combine first 3 ingredients.

  2. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.

  3. 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.

  4. 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.