From The Files

Orange Roughy

I’ve been making an effort to go through my old recipes, the ones that I’ve already tried out and decided are keepers, and post them. My goal is to turn my home files into a printed record of what you see here at BAH. Today’s tidbit is from the pages of Cooking Light.

Sauteed Tilapia with Lemon Peppercorn Pan Sauce

Cooking Light

BAH Note: I didn’t have Tilapia on hand that last time I made this so I used Orange Roughy. Any firm, white fish would probably work. Just make sure that it’s a thin fillet. I find that the pan sauce is a little piquant even with rinsing the capers, which I used instead of brined peppercorns. When you add the butter into the pan sauce, remember that even softened solids going into liquids will cause a splash. I didn’t, and ended up with sauce everywhere.

  • 3/4 cup chicken broth (I like the low sodium version)
  • 1/4 cup fresh lemon juice
  • 1 1/2 teaspoons drained, brine packed green peppercorns, lightly crushed (I used rinsed capers)
  • 3 teaspoons butter, divided
  • 1 teaspoon vegetable oil
  • 2 Tilapia fillets (I used Orange Roughy)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup all purpose flour

Combine broth, lemon juice, and peppercorns (or capers) in a small bowl.

Melt 1 teaspoon butter with vegetable oil in a large nonstick skillet over low heat. While butter melts, sprinkle fish with salt and pepper. Place the flour in a shallow dish. Dredge fillets in flour and shake off excess.

Increase heat to medium-high until butter begins to turn golden brown. Add fillets to pan and cook for 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from the pan and cover to keep warm.

Add broth mixture to pan, scraping up any loosen browned bits. Bring to a boil cook about 3 minutes or until reduced to 1/2 cup. Remove from heat and stir in last 2 teaspoons butter with a whisk.

Spoon sauce over fillets and garnish with lemon wedges, if desired.

{Printable Recipe}

Advertisements
This entry was posted in Main Course and tagged , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s