Name: Sautéed Tilapia with Lemon-Peppercorn Pan Sauce
Ingredients: ¾ cup fat-free, less-sodium chicken broth; ¼ cup lemon juice, freshly squeezed; 1-½ tsp. brine-packed green peppercorns, drained, lightly crushed or 1-½ tsp. black peppercorns, lightly crushed; 1 tsp. butter; 1 tsp. vegetable oil; 2 6-ounce tilapia filets; ¼ tsp. salt; ¼ tsp. black pepper, freshly ground; ¼ cup all-purpose flour; 2 tsp. butter; Lemon wedges, optional

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

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Ingredients

¾ cup fat-free, less-sodium chicken broth
¼ cup lemon juice, freshly squeezed
1-½ tsp. brine-packed green peppercorns, drained, lightly crushed or 1-½ tsp. black peppercorns, lightly crushed
1 tsp. butter
1 tsp. vegetable oil
2 6-ounce tilapia filets
¼ tsp. salt
¼ tsp. black pepper, freshly ground
¼ cup all-purpose flour
2 tsp. butter
Lemon wedges, optional

Instructions

In a small bowl, combine first 3 ingredients.
In a large non-stick skillet, over low heat, melt 1 teaspoon butter and the vegetable oil.
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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