Sautéed Tilapia with Lemon-Peppercorn Pan
Recipe By
am Anderson
Serving Size : 2
3/4 cup fat-free chicken broth -- less-sodium
1/4 cup fresh lemon juice
1 1/2 teaspoons green peppercorns -- brine-packed, drained, lightly crushed
1 teaspoon butter
1 teaspoon vegetable oil
2 6-ounce tilapia fillets -- 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.
Nutritional Information
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
Source:
"Cooking Light, MARCH 2004"
Serving Ideas : Serve with white rice.
NOTES : 2 servings (serving size: 1 fillet and 2 tablespoons sauce)
Recipe By
am AndersonServing Size : 2
3/4 cup fat-free chicken broth -- less-sodium
1/4 cup fresh lemon juice
1 1/2 teaspoons green peppercorns -- brine-packed, drained, lightly crushed
1 teaspoon butter
1 teaspoon vegetable oil
2 6-ounce tilapia fillets -- 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.
Nutritional Information
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
Source:
"Cooking Light, MARCH 2004"
Serving Ideas : Serve with white rice.
NOTES : 2 servings (serving size: 1 fillet and 2 tablespoons sauce)