sauteed tilapia with lemon-pepper pan sear sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1.5 cup fit and active chicken broth.5 cup lemon juice2 teaspoons butter2 teaspoons vegatable oil4 6oz tilapia fillets.5 teaspoon salt.5 teaspoon freshly ground black pepper.5 cup all-purpose flour4 teaspoons butterlemon wedges (optional)
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.
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.
Nutritional Info 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
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