Ingredients for French Tilapia With Peppers And Onions
- 2-3 Tilapia fillets (6-8 oz total)
- ½ Cup all-purpose flour
- Salt & Pepper
- Garlic Powder
- 1 Large egg
- Cooking Spray
- Butter
- Orange Bell Pepper
- Red Onion
- Capers
- Fat Free Sour Cream
- Fat Free Parmesan Cheese
- White Wine
- Fresh Ground Black Pepper
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How to Make French Tilapia With Peppers And Onions
- In a shallow dish, whisk together 1 large egg with 1 tablespoon of milk.
- In a separate shallow dish, place ½ cup all-purpose flour seasoned with ½ teaspoon salt and ¼ teaspoon black pepper.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Cut 2 bell peppers (any color) into ½-inch strips. Slice 1 medium onion into ½-inch slices.
- Sauté peppers and onions in the hot skillet for 5-7 minutes, until softened.
- Season the tilapia fillets (2-3, depending on size) with salt and pepper.
- Dredge each fillet in the flour mixture, then dip in the egg mixture, ensuring it's fully coated.
- Place the floured and egged tilapia in the skillet with the peppers and onions. Cook for 3-4 minutes per side, or until golden brown and cooked through.
- Serve the tilapia alongside the pepper and onion mixture over cooked spaghetti squash. Enjoy!
Nutrition Information (Approximate per serving)
Sodium
21 g
Sugar
39g
Fat
21g
Carbs
14g
