Trevor's Recipe Collection
Trevor's Recipe Collection
Trevor's Kitchen
Trevor's Kitchen
Sautéed Tilapia with Lemon-Peppercorn Pan Sauce
Sautéed Tilapia with Lemon-Peppercorn Pan Sauce
About the Recipe
Brine-packed green peppercorns and a lemony, buttery pan sauce create bright flavors in a flash.
Serve with rice and a side salad for a light yet satisfying supper.
“This was a lovely weeknight meal. It could be served to company as well. It was very light, but had a lot of flavor. I served this with rice and a green salad. We will be adding this to our weekly meal roster. Very good.”
This piquant sauce is perfect over mild-flavored tilapia. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.
By Pam Anderson – Cooking Light
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)
Getting it done:
1. Combine first 3 ingredients.
2. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.
3. 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.
4. 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.
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)
Getting it done:
1. Combine first 3 ingredients.
2. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.
3. 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.
4. 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.
About the Recipe
Brine-packed green peppercorns and a lemony, buttery pan sauce create bright flavors in a flash.
Serve with rice and a side salad for a light yet satisfying supper.
“This was a lovely weeknight meal. It could be served to company as well. It was very light, but had a lot of flavor. I served this with rice and a green salad. We will be adding this to our weekly meal roster. Very good.”
This piquant sauce is perfect over mild-flavored tilapia. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.
By Pam Anderson – Cooking Light
Nutritional Info
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