This dish sears the tilapia to crisp up the texture and lock in the flavor, and the lemon-peppercorn sauce made in the same pan is the perfect topping.
Per Serving | Calories: 186 | Fat: 11.79 g | Protein: 24.8 g | Sodium: 1,055 mg | Fiber: 1.03 g | Carbohydrates: 19.42 g | Sugar: 0.79 g
INGREDIENTS | SERVES 2
3/4 cup chicken broth
1/4 cup lemon juice
1 1/2 teaspoons drained peppercorns, crushed
3 teaspoons butter, divided
1 teaspoon vegetable oil
2 (4-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
1. In a small bowl, combine broth, lemon juice, and peppercorns and set aside.
2. Add 1 teaspoon butter and oil in a large nonstick skillet over low heat.
3. Sprinkle fish fillets with salt and pepper and then dredge in flour.
4. Increase heat to medium-high, add fish to skillet, and sauté 3–4 minutes on each side.
5. Remove fish and add prepared broth mixture to pan, trying to scrape all the bits that may have stuck to the bottom of the pan. Bring liquid to a boil and then reduce heat and simmer 3–5 minutes.
6. Remove pan from heat, stir in remaining 2 teaspoons butter, pour over fillets, and serve warm.