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Sautéed Tilapia with Lemon-Peppercorn Pan Sauce - 6 points

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* Exported from MasterCook *

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce - 6 points

Recipe By :

Serving Size : 2 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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3/4 cup fat-free 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

12 ounces tilapia or sole fillet -- 2 - 6 ounce fillets

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup all-purpose flour

1 teaspoon butter

Lemon wedges (optional)

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 one teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Description:

"This piquant sauce is perfect over plain white fish. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice"

 

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Per Serving (excluding unknown items): 284 Calories; 8g Fat (25.7% calories from fat); 38g Protein; 16g Carbohydrate; 1g Dietary Fiber; 92mg Cholesterol; 733mg Sodium. Exchanges: 1 Grain(Starch); 5 Lean Meat; 0 Fruit; 1 Fat.

 

If you eliminate the last teaspoon of butter, then points drop to 5 ... NI is Per Serving : 267 Calories; 6g Fat (21.0% calories from fat); 38g Protein; 16g Carbohydrate; 1g Dietary Fiber; 87mg Cholesterol; 713mg Sodium. Exchanges: 1 Grain(Starch); 5 Lean Meat; 0 Fruit; 1 Fat.


quotation-open.png Success is the sum of small efforts repeated day in and day out. quotation-close.png

 

Barb A

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