Sunday, April 20, 2008

Sauteed Tilapia with lemon-peppercorn pan sauce

I was looking for something quick and easy for dinner tonight, well this one caught my eye. I dont know if green peppercorns and capers are the same thing...if not, I used capers instead (which I'm sure I'd prefer if they are different!) This is a very light meal. It was quite tasty!

Ingredients:
  • 3/4 cup fat-free, less-sodium chicken broth (i used 1/2 c. broth and 1/4 c white wine)
  • 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)
Directions:
  • 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.

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