Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

I love chicken picatto and this is almost my exact recipe except the chicken is substituted with the Tilapia.

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)

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.

Pam Anderson, Cooking Light 
MARCH 2004

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