French Tilapia With Peppers and Onions
- Ready In:
- 20mins
- Ingredients:
- 15
- Serves:
-
2
ingredients
-
For the fish
- 20 ounces tilapia fillets
- 1⁄2 cup flour
- salt & pepper, to taste
- 1⁄4 garlic powder
- 1 egg, beaten
- cooking spray
- 1 teaspoon butter
-
For the peppers
- 1 orange bell pepper, thinly sliced
- 1 red onion, thinly sliced
- 2 tablespoons capers
- 1⁄2 cup fat free sour cream
- 4 tablespoons fat-free parmesan cheese
- 1⁄4 cup white wine
- fresh ground black pepper
- cooking spray
directions
-
For the fish:
- Put the flour, the salt and pepper, and garlic powder in a bowl and stir to mix.
- Beat the egg in a bowl.
- Dip each fillet in the FLOUR first to coat, and then the egg. (Note, the egg will slip off the flour a bit, so just turn it a couple times until the egg adheres - then add to the pan).
- Add the cooking spray and the butter to a large skillet and heat until bubbly.
- Add the fish to the hot pan and turn the heat to med-high. Cook for about 3 minutes, and turn when it is brown. You really have to watch the fish so it doesn't burn -- Cook another 3 minutes on the other side, until browned (add a little more butter if you need to). When browned remove and keep fish warm.
-
For the peppers and onions:
- Coat another large skillet with cooking spray, and heat until hot. Add the sliced onions and peppers and saute until a little browned and soft. (Add a little water if you need to, and turn down the heat if they are browning too quickly).
- Add the capers and stir to mix and heat through.
- Add the white wine and cook for about 2 minutes until it is reduced a little. Add the sour cream and the parmesan cheese. Cook until bubbling and the cheese is melted. Grind some freshly ground black pepper over the top.
- Delicious served over spaghetti squash and with a garnish of fresh parsley.
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