Prep 10 mins
Cook 10 mins
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.
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
- 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.
This was very tasty and I will make it again. I think the directions could be more clear as to what to do with the sauce and the fish but heck, I just winged it. I served it over jasmine rice and hubby said it was quite good. So I'll make it again and tweak it as I go along!