Thursday, September 30, 2010

Week's Menu Plan & Tilapia with Lemon Sauce

So I'm surviving my first week of work! Actually, not only surviving but also really enjoying it. Well, I did come home after the first day and just stared blankly at the wall for a good 15 minutes.  But now I'm feeling like I'm getting back into the swing of things.  Since I was tired after the first day, it was great that I had this tilapia recipe planned. It was light, very lemony and so easy to make - even I could muster the energy to make this!

This coming week's menu plan is a combination of using what's already in our fridge/freezer/pantry and using what's still in season and at the farmers market (only 3 weeks left at our local market!).  We're splurging a bit for a meal (read: scallops) but it'll be counter-balanced with some el cheapo dishes (like the black bean tacos).

Week's Menu Plan

Friday: homemade burgers with blue cheese

Saturday: All the necessary game day food - boneless buffalo wings (I make both hot and BBQ; these are great baked in the oven!), celery and carrots with tzatziki or blue cheese sauce, white bean dip with crackers

Dessert: Nanaimo Bars

Sunday: Borscht (beet soup)
Monday: stuffed peppers

Tuesday: Spicy Chicken Avocado Sandwich

Wednesday: Crispy Black Bean Taco

Thursday: Seared Sea Scallops with risotto

Sauteed Tilapia with Lemon Sauce
Taken from: Cooking Light
Serves: 3-4

If you aren't a big fan of the lemon, I would recommend cutting down on the lemon juice from 1/4 cup to 2 Tbsp.
  • 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 (completely optional; you could also substitute capers or like myself, completely leave this out.  Next time, I might try to add some dried thyme which is apparently an adequate substitute.)
  • 1  teaspoon  butter
  • 1  teaspoon  vegetable oil
  • 1 lb. tilapia or sole fillets
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 1/4  cup  all-purpose flour
  • 2  teaspoons  butter
  • Lemon wedges (optional, for serving)
-Combine chicken broth, lemon juice and if using, peppercorns (or any substitute).
-Place 1 teaspoon of butter and 1 teaspoon of oil in a large nonstick skillet over low heat until butter melts.
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 in pan.
-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.

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