Tuesday, March 2, 2010

**Tilapia with a Lemon infused Pan Sauce

Rewrite this recipe- test for proportions:
 (the sauce was crappy, here's what it needs: Butter, lemon, pepercorns, garlic, chix broth and wine and something else?)

Sauteed Tilapia with lemon-peppercorn pan sauce

3/4 cup fat-free, less-sodium chicken broth (maybe 1/2 instead)?
1/4 cup fresh lemon juice
1 1/2 teaspoons drained brine-packed green peppercorns, lightly crushed
1 teaspoon butter
1 teaspoon vegetable oil
2 (6-ounce) tilapia or sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 teaspoons butter
Lemon wedges (optional)

1. Combine 1st 3 ingr.
2. 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.

3. 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.


Serve over bed of spinach and with some cous cous/peppers and maybe something else?

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