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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 reduced-sodium fat-free chicken broth
1/4 cup fresh lemon juice
1 1/2 tsp drained green peppercorns in brine, lightly crushed
1 tsp butter
1 tsp vegetable oil
12 oz tilapia fillets or 12 oz sole fillets
1/4 tsp salt
1/4 tsp fresh ground black pepper
1/4 cup all-purpose flour
2 tsp butter
lemon wedge (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; saute 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	316.3 Kcal (1324 kJ)
Calories from fat	112.2 Kcal
		% Daily Value*
Total Fat	12.47g	19%
Cholesterol	100.3mg	33%
Sodium	498.53mg	21%
Potassium	567.42mg	12%
Total Carbs	16.08g	5%
Sugars	0.92g	4%
Dietary Fiber	0.58g	2%
Protein	36.57g	73%
Vitamin C	11.9mg	20%
Vitamin A	0.1mg	2%
Iron	2.6mg	15%
Calcium	43.6mg	4%

Amount Per 100 g
Calories	99.14 Kcal (415 kJ)
Calories from fat	35.17 Kcal
		% Daily Value*
Total Fat	3.91g	19%
Cholesterol	31.44mg	33%
Sodium	156.26mg	21%
Potassium	177.85mg	12%
Total Carbs	5.04g	5%
Sugars	0.29g	4%
Dietary Fiber	0.18g	2%
Protein	11.46g	73%
Vitamin C	3.7mg	20%
Iron	0.8mg	15%
Calcium	13.7mg	4%

* 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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