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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susmita Sarkar
[email protected]I love French tilapia! This recipe looks perfect.
Marsela Methoxha
[email protected]Wow, this looks amazing!
Christian Reyes
[email protected]I'm drooling just looking at this picture.
MARVELLOUS BUSAYO
[email protected]This recipe is a must-try!
Solea Sasha
[email protected]Can't wait to try this!
Bianca Rusu
[email protected]Looks delicious!
Official jani
[email protected]Yum!
Doukhi alla eddine
[email protected]This is my favorite way to cook tilapia. It's so easy to make and always turns out great. The tilapia is always cooked perfectly and the peppers and onions are so flavorful. I usually serve it with a side of rice or quinoa.
nim sarkar
[email protected]I love this recipe! The tilapia is always cooked perfectly and the peppers and onions are so flavorful. I usually serve it with a side of rice or quinoa.
Zoe Booysen
[email protected]This recipe is a great way to cook tilapia. The fish is cooked perfectly and the peppers and onions add a delicious flavor. I served it with a side of rice and it was a hit with my family.
Ellie McFarlane
[email protected]I've made this recipe a few times now and it's always a hit with my family. The tilapia is always cooked perfectly and the peppers and onions are so flavorful. I usually serve it with a side of rice or quinoa.
Sabrina Collins
[email protected]This is my go-to recipe for tilapia. It's so easy to make and always turns out great. I love the crispy skin on the fish and the tender, flaky flesh. The peppers and onions add a delicious flavor and color to the dish.
Gary Hussey
[email protected]I love this recipe! The tilapia is always cooked perfectly, and the peppers and onions are so flavorful. I usually serve it with a side of rice or quinoa.
Jean Luzincourt
[email protected]This dish was easy to make and turned out great! The tilapia was moist and flaky, and the peppers and onions were cooked to perfection. I served it with a side of rice and it was a hit with my family.
Qasim jan
[email protected]I was a little skeptical about this recipe, but I'm so glad I tried it! The tilapia was cooked to perfection, and the peppers and onions added a delicious flavor. I will definitely be making this again.
Salhim Jamal
[email protected]This French tilapia recipe is a keeper! The fish was flaky and flavorful, and the peppers and onions were perfectly cooked. I served it over rice, and it was a hit with my family. I'll definitely be making this again.