Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

This piquant sauce is perfect over plain white fish. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.

Prep Time: 10 minutes
Cook Time: 12 minutes
Yield: 2 servings (serving size: 1 fillet and 2 tablespoons sauce)

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

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

Calcium:

43mg