3\/4 C. fat-free, less-sodium chicken broth
\n1\/4 C. fresh lemon juice
\n1 1\/2 tsp. drained brine-packed green peppercorns, lightly crushed
\n1 tsp. butter
\n1 tsp. vegetable oil
\n2 (6-oz.) tilapia or sole fillets
\n1\/4 tsp. salt
\n1\/4 tsp. freshly ground black pepper
\n1\/4 C. all-purpose flour
\n2 tsp. butter
\nLemon wedges (optional)<\/p>\n
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; saut\u00e9 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.<\/p>\n
Yield: 2 servings
\nServing size: 1 fillet and 2 T. sauce<\/p>\n
Calories: 282
\nFat: 8.3g
\nFiber: 0.8g<\/p>\n","protected":false},"excerpt":{"rendered":"
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…<\/p>\n