Wednesday, September 28, 2011

Sauteed Tilapia with Lemon-Peppercorn Pan Sauce

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)
· 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 desire

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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