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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> French >> French

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 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 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. | 11. Delicious served over spaghetti squash and with a garnish of fresh parsley. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
tilapia fillet	20	ounces		504.3333	0.0	112.2	2.8333
flour	1/2	cup		289.14	63.3027	4.7005	1.1218
salt pepper				504.3333	0.0	112.2	2.8333
garlic powder	1/4			2.5653	0.5637	0.1283	0.0057
egg	1		beaten	71.5	0.36	6.28	4.755
cooking spray				-	-	-	-
butter	1	teaspoon		28.5	1.3095	0.8905	2.4
orange bell pepper	1		sliced	504.3333	0.0	112.2	2.8333
red onion	1		sliced	64.0	14.944	1.76	0.16
caper	2	tablespoons		3.9560000000000004	0.8411	0.4059	0.1479
cream	1/2	cup	sour fat free	396.0	7.98	4.356	41.61600000000001
parmesan cheese	4	tablespoons	fat free	74.0	8.0	8.0	1.0
white wine	1/4	cup		-	-	-	-
black pepper			ground	-	-	-	-
cooking spray				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.