Sauteed Tilapia With Lemon Pepper Pan Sauce
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Sauteed Tilapia With Lemon Pepper Pan Sauce calories by ingredient
Introduction
This is a great sauce good almost ever white fish, serve with brown rice and veggies, it is filing and tasty! This is a great sauce good almost ever white fish, serve with brown rice and veggies, it is filing and tasty!Number of Servings: 6
Ingredients
Fat Free Chicken Broth -3/4 cup
Brummel & Brown, Original Spread made with Yogurt,1 tsp
Canola 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 tsp
Fish - Tilipia, 35 oz `aprox 6 filets
Directions
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.