French Tilapia With Peppers And Onions

Total Time: 20 mins Preparation Time: 10 mins Cook Time: 10 mins

Ingredients

• Servings: 2
• 20 ounces tilapia fillets
• 1/2 cup flour
• salt & pepper, to taste
• 1/4 garlic powder
• 1 egg, beaten
• cooking spray
• 1 teaspoon butter
• 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 wine
• fresh ground black pepper
• cooking spray

Recipe

• 1 for the fish:.
• 2 put the flour, the salt and pepper, and garlic powder in a bowl and stir to mix.
• 3 beat the egg in a bowl.
• 4 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).
• 5 add the cooking spray and the butter to a large skillet and heat until bubbly.
• 6 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.
• 7 for the peppers and onions:.
• 8 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).
• 9 add the capers and stir to mix and heat through.
• 10 add the 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.
• 11 delicious served over spaghetti squash and with a garnish of fresh parsley.