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Sautéed Tilapia with Lemon-Peppercorn Pan Sauce Recipe

   
 

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     Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

Category   Entrees - Maindishes
Sub Category   Low-fat

Ingredients
3/4 cup fat-free, less-sodium chicken broth
1/4 cup fresh lemon juice
1 1/2 tsp drained brine-packed green peppercorns, lightly crushed
1 tsp butter
1 tsp vegetable oil
2 (6 ounce) tilapia or sole fillets
1/4 tsp ground black pepper
1/4 cup all-purpose flour
2 tsp butter
 
Lemon wedges (optional)

Instructions
Combine first 3 ingredients.
Melt 1 tsp of butter with oil in a large nonstick skillet over low heat. While butter melts, sprinkle fish fillets with salt and 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 2 tsp of butter with whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.
Serving Suggestions
Calories- 282, Fat- 8.3 g, Carbohydrates- 15.3 g, Protein- 35 g, Yield- 2 servings


Originally Submitted
12/1/2011





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