Home Recipe Lunch Recipes Lemon Pepper Tilapia

Lemon Pepper Tilapia

lemon pepper tilapia
Ingredients:
  • (3/4 cup) fat-free, less-sodium chicken broth
  • (1/4 cup) fresh lemon juice
  • (1 1/2 tsp.) drained brine-packed green peppercorns, lightly crushed
  • (1 tsp.) butter
  • (1 tsp.) vegetable oil
  • (2 6-oz.) tilapia or sole fillets
  • (1/4 tsp.) salt
  • (1/4 tsp.) freshly ground black pepper
  • (1/4 cup) all-purpose flour
  • (2 tsp.) butter
Servings
2
Lunch

Lemon Pepper Tilapia

Fresh tilapia cooked in brown butter until crispy and served with a reduced lemon-peppercorn pan sauce.

Preparation Time
About 5 minutes
Cook Time
About 15 minutes

    Instructions

  1. 1In a small bowl, combine chicken broth, lemon juice and peppercorns, set aside.
  2. 2Place a large nonstick skillet over low heat, add 1 tsp. of butter, allow to melt.
  3. 3Meanwhile, put flour into a shallow dish and season both sides of fish with salt and pepper. Increase the heat on your pan to medium-high and let butter cook another 2 minutes, until golden brown.

  4. 4Dredge both sides of fish with flour, shake to remove excess. Put into pan and saute about 6 minutes, turning once. Remove from pan, set aside.

  5. 5Add broth mixture to pan and scrape the bottom of the pan with a wooden spoon. Cook about 3 minutes, bringing to a boil. Broth will reduce to about 1/2 cup.

  6. 6Remove from heat and whisk in 2 tsp. of butter. Serve over fillets.

Nutritional Information

Serving Size: 1 fillet, 2 Tbsp. sauce

Amount Per Serving:
  • Calories 282
  • Total Fat 8.3 g
  • Total Carbohydrate 15.3 g
  • Protein 35 g
  • Cholesterol 92 mg
  • Sodium 739 mg
  • Fiber 0.8 g

Additional Information

Recipe Category: Lunch

Recipe Subcategory: Miscellaneous

Recipe Ethnicity: N/A

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Poultry, Fish, Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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