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Sauteed Tilapia with Lemon-Peppercorn Pan Sauce Recipe

Sauteed Tilapia with Lemon-Peppercorn Pan Sauce Recipe

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Sauteed Tilapia with Lemon-Peppercorn Pan Sauce

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Ingredients:

Serving

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
lemon wedges (optional)

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	205.68 Kcal (861 kJ)
Calories from fat	78.7 Kcal
		% Daily Value*
Total Fat	8.74g	13%
Cholesterol	29.43mg	10%
Sodium	501.88mg	21%
Potassium	331.03mg	7%
Total Carbs	16.1g	5%
Sugars	2.72g	11%
Dietary Fiber	0.58g	2%
Protein	16.33g	33%
Vitamin C	12.8mg	21%
Vitamin A	0.1mg	2%
Iron	3mg	17%
Calcium	77.3mg	8%

Amount Per 100 g
Calories	115.18 Kcal (482 kJ)
Calories from fat	44.07 Kcal
		% Daily Value*
Total Fat	4.9g	13%
Cholesterol	16.48mg	10%
Sodium	281.06mg	21%
Potassium	185.38mg	7%
Total Carbs	9.02g	5%
Sugars	1.52g	11%
Dietary Fiber	0.32g	2%
Protein	9.15g	33%
Vitamin C	7.2mg	21%
Iron	1.7mg	17%
Calcium	43.3mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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