Here is a recipe I love for tilapia. I usually use lime juice instead of lemon and skip the peppercorns because I never have them. I bet capers would be good, too! Sautéed Tilapia with Lemon-Peppercorn Pan Sauce This piquant sauce is perfect over mild-flavored tilapia. Use freshly squeezed lemon juice for the brightest flavor. YIELD: 2 servings (serving size: 1 fillet and 2 tablespoons sauce) COOK TIME:12 Minutes PREP TIME:10 Minutes COURSE: Main Dishes 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 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 Nutrition Guidelines for Healthy Living Cooking Light MARCH 2004
Posted on: Thu, 06 Jun 2013 22:00:01 +0000
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