PA Baker
Master Chef
Sautéed Tilapia with Lemon-Peppercorn Pan Sauce
Serve with white rice.
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)
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.
Yield: 2 servings (serving size: 1 fillet and 2 tablespoons sauce)
CALORIES 282 (26% from fat); FAT 8.3g (satfat 3.2g, monofat 2g, polyfat 2.1g); PROTEIN 35g; CARBOHYDRATE 15.3g; FIBER 0.8g; CHOLESTEROL 92mg; IRON 1.5mg; SODIUM 739mg; CALCIUM 43mg;
Cooking Light, MARCH 2004
Serve with white rice.
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)
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.
Yield: 2 servings (serving size: 1 fillet and 2 tablespoons sauce)
CALORIES 282 (26% from fat); FAT 8.3g (satfat 3.2g, monofat 2g, polyfat 2.1g); PROTEIN 35g; CARBOHYDRATE 15.3g; FIBER 0.8g; CHOLESTEROL 92mg; IRON 1.5mg; SODIUM 739mg; CALCIUM 43mg;
Cooking Light, MARCH 2004
