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Becky Luigart-Stayner; Lydia DeGaris-Pursell Photo by: Becky Luigart-Stayner; Lydia DeGaris-Pursell

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

This piquant sauce is perfect over mild-flavored tilapia. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.

Cooking Light MARCH 2004

  • Yield: 2 servings (serving size: 1 fillet and 2 tablespoons sauce)
  • Cook time:12 Minutes
  • Prep time:10 Minutes

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.

Nutritional Information

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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Sautéed Tilapia with Lemon-Peppercorn Pan Sauce recipe

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