FRENCH TILAPIA WITH PEPPERS AND ONIONS
I served this over spaghetti squash. Put the pepper mixture on top, and the tilapia on the side. It was really good, and took only minutes to throw together. My dh ate 3 fillets, that's why I say this serves 2. This is called "french" because, the coating is made the way the French will coat chicken in flour first and then the egg. I made this low in fat, but be my guest to use full fat ingredients.
Provided by A la Carte
Categories Tilapia
Time 20m
Yield 2 serving(s)
Number Of Ingredients 15
Steps:
- 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.
Nutrition Facts : Calories 563.2, Fat 10.5, SaturatedFat 4.3, Cholesterol 245.6, Sodium 507.3, Carbohydrate 43.6, Fiber 3.3, Sugar 9.9, Protein 67.7
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Milon Official (Milon014M)
[email protected]I've made this dish several times and it always turns out great! It's a quick and easy weeknight meal that my whole family loves. I highly recommend this recipe.
Samia Atique
[email protected]This dish was a bit time consuming to make, but it was worth it! The tilapia was cooked to perfection and the peppers and onions were flavorful and tender. I would definitely recommend this recipe.
edwina everts
[email protected]I made this dish for a dinner party and it was a huge success! Everyone loved it and I got a lot of compliments. I will definitely be making this dish again for future parties.
nini the boss
[email protected]This dish was a bit too bland for my taste. I added some extra spices and it was much better. I would recommend adding some extra flavoring to this dish if you make it.
MCA Masalani
[email protected]I'm not a huge fan of tilapia, but this dish was actually really good! The peppers and onions added a lot of flavor and the tilapia was cooked perfectly. I would definitely recommend this recipe.
vihaan qureshi
[email protected]This dish was easy to make and turned out great! The tilapia was cooked evenly and the peppers and onions were still a bit crunchy, just how I like them. I will definitely be making this dish again.
Razib Mridha
[email protected]I made this dish last night and it was a hit with my family! The tilapia was flaky and moist, and the peppers and onions were perfectly caramelized. I will definitely be adding this recipe to my regular rotation.
Hailu Misgana
[email protected]This dish was absolutely delicious! The tilapia was cooked perfectly and the peppers and onions were flavorful and tender. I will definitely be making this dish again.