Sauteed Tilapia With Lemon Pepper Pan Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Fat Free Chicken Broth -3/4 cupBrummel & Brown, Original Spread made with Yogurt,1 tspCanola Oil, 1 1tsp Salt, .25 tsp Pepper, black, .25 tsp All Purpose Flour, .25 cup Lemon Juice - 1/4 cup Brummel & Brown, Original Spread made with Yogurt, 2 tspFish - Tilipia, 35 oz `aprox 6 filets
Combine first lemon juice and chix broth i.
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.
Makes 6 fillets, the serving size is per fillet~!
Number of Servings: 6
Recipe submitted by SparkPeople user JACKSMOM10.
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.
Makes 6 fillets, the serving size is per fillet~!
Number of Servings: 6
Recipe submitted by SparkPeople user JACKSMOM10.
Nutritional Info Amount Per Serving
- Calories: 246.1
- Total Fat: 6.1 g
- Cholesterol: 0.0 mg
- Sodium: 184.0 mg
- Total Carbs: 4.0 g
- Dietary Fiber: 0.1 g
- Protein: 44.1 g
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