Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

I love fish.  I love living in FL so I can indulge in all kinds of fresh fresh fish anytime. This recipe was perfect to use up some fresh white fish I had on hand and loved how easy it was as we have been super busy lately! Definitely give this recipe a try!


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.

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


2 Comments on “Sautéed Tilapia with Lemon-Peppercorn Pan Sauce”

  1. katie says:

    Oh yum! That looks really good!

  2. momgateway says:

    Tilapia is so versatile. I like the way you made it.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s