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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 194.6
  • Total Fat: 5.1 g
  • Cholesterol: 57.0 mg
  • Sodium: 572.9 mg
  • Total Carbs: 13.1 g
  • Dietary Fiber: 0.5 g
  • Protein: 23.8 g

View full nutritional breakdown of sauteed tilapia with lemon-pepper pan sear sauce calories by ingredient
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sauteed tilapia with lemon-pepper pan sear sauce

Submitted by: BJESTER01


Number of Servings: 4

Ingredients

    1.5 cup fit and active chicken broth
    .5 cup lemon juice
    2 teaspoons butter
    2 teaspoons vegatable oil
    4 6oz tilapia fillets
    .5 teaspoon salt
    .5 teaspoon freshly ground black pepper
    .5 cup all-purpose flour
    4 teaspoons butter
    lemon wedges (optional)

Directions

combine first 3 ingredients

melt 2 teaspoons of butter with oil in a large non-stick 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; saute 3 minutes on each side or until fish flakes easily with 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 6 minutes). remove from heat. stir in 4 teaspoons butter with a wisk. serve sauce over fillets. garnish with lemon wedges, if desired.

makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user BJESTER01.





TAGS:  Fish | Dinner | Fish Dinner |

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