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

Combine first 3 ingredients. Melt 1 tsp. 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 C. (about 3 minutes). Remove from heat. Stir in two tsp. of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Yield: 2 servings
Serving size: 1 fillet and 2 T. sauce

Calories: 282
Fat: 8.3g
Fiber: 0.8g