From Cooking Light, March 2004. Serve with a side of white rice.
3/4 cup fat-free low-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-oz. tilapia or sole fillets Pinch of kosher salt 1/4 teaspoon freshly ground black pepper 1/4 cup all-purpose flour 2 teaspoons butter Lemon wedges for garnish
1. Combine first 3 ingredients.
2. Melt 1 teaspoon 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; saute 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 2 teaspoons butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges.
From Cooking Light, March 2004. Serve with a side of white rice.
3/4 cup fat-free low-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-oz. tilapia or sole fillets
Pinch of kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 teaspoons butter
Lemon wedges for garnish
1. Combine first 3 ingredients.
2. Melt 1 teaspoon 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; saute 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 2 teaspoons butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges.
Makes 2 servings.