Tonight’s dinner…

except I didn’t have peppercorns but I had capers, so I used those.  It was yum-dilli-icious!  Although, I didn’t flip the tilapia so well, so they broke…not so pretty, but very tastey!!!

Sauteed Tilapia with Lemon-Peppercorn Pan Sauce

FROM 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)

Preparation

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.

Yield

2 servings (serving size: 1 fillet and 2 tablespoons sauce)

Nutritional Information

CALORIES 282(26% from fat); FAT 8.3g (sat 3.2g,mono 2g,poly 2.1g); PROTEIN 35g; CHOLESTEROL 92mg; CALCIUM 43mg; SODIUM 739mg; FIBER 0.8g; IRON 1.5mg; CARBOHYDRATE 15.3g