French Tilapia With Peppers and Onions

Recipe by A la Carte
READY IN: 20mins




  • 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.