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Tilapia

Tonight I made dinner for my parents, aka my guinea pigs. I’ve been hankering for some fish lately so while at Costco this afternoon my dad and I picked up some tilapia fillets. I went to Cooking Light for some recipes and boy did they come through.
This recipe actually calls for brine packed green peppercorns, but I substituted some capers because that’s what I had. This is a wonderful lightly seasoned and breaded fish with a wonderful chicken broth/lemon juice pan sauce. I think I might substitute some white wine for the chicken broth next time and see how that tastes. But this recipe will definitely be added to my recipe binder.
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)

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

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