Recipe courtesy of Pam Anderson, Cooking Light, MARCH 2004
This piquant sauce is perfect over plain white fish. Use freshly squeezed lemon juice for the brightest flavor. Serve with white rice.
3/4 cup fat-free, less-sodium chicken broth
1/4 cup fresh lemon juice
1-1/2 teaspoons drained brine-packed green peppercorns, lightly crushed (I used capers instead)
1 teaspoon butter
1 teaspoon vegetable oil (I skipped)
2 (6-ounce) tilapia or sole fillets (I used a lb of fish, four fillets)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 teaspoons butter
Lemon wedges (optional)
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; 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.
Yield: 2 servings (serving size: 1 fillet and 2 tablespoons sauce)
NUTRITION PER SERVING
CALORIES 282(26% from fat); FAT 8.3g (sat 3.2g,mono 2g,poly 2.1g); PROTEIN 35g; CHOLESTEROL 92mg; CALCIUM 43mg; SODIUM 739mg; FIBER 0.8g; IRON 1.5mg; CARBOHYDRATE 15.3g
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