Sautéed Tilapia with Pan Seared Peppercorn Sauce

Serves 2


  • 175mL fat-free, less-sodium chicken broth
  • 60mL fresh lemon juice
  • 1 1/2 teaspoons  drained brine-packed green peppercorns, lightly crushed
  • 1 teaspoon butter
  • 2 (170 g) tilapia or sole fillets
  • 1 teaspoon vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 60g all-purpose flour
  • 2 teaspoons  butter
  • Lemon wedges (optional)


  1. Combine first 3 ingredients.
  2. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.
  3. While butter melts, sprinkle fish fillets with salt and black pepper.
  4. Place the flour in a shallow dish.
  5. Dredge fillets in flour; shake off excess flour.
  6. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown.
  7. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork.
  8. Remove fillets from pan.
  9. Add broth mixture to pan, scraping to loosen browned bits.
  10. Bring to a boil; cook until reduced to 125 mL (about 3 minutes).
  11. Remove from heat.
  12. Stir in two teaspoons of butter with a whisk.
  13. Serve sauce over fillets.
  14. Garnish with lemon wedges, if desired.
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