French Tilapia With Peppers and Onions

May 09, 2023May 9, 20230 17
French Tilapia With Peppers and Onions
in Seafood

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

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 white wine
fresh ground black pepper
cooking spray

Nutrision Information

Servings Per Recipe
4
Calories
280
Sugar
3g
Fat
7g
French Tilapia with peppers and onions is a tasty and easy-to-make meal that combines the flavors of tender tilapia with the ripe sweetness of peppers and onions. This is a perfect recipe for those looking for a healthy and flavorful seafood meal without a lot of added fat. The dish is low in calories, but high in protein, making it ideal as part of a healthy diet. This dish is sure to be a hit with seafood lovers and anyone looking for a tasty and healthy meal.

Instructions

1.Preheat oven to 425°F (220°C).
2.Season tilapia fillets with flour, salt, pepper, and garlic powder.
3.Dip in beaten egg and set aside.
4.In a large skillet over medium heat, spray with cooking spray and add butter.
5.Sauté peppers and onions until they are soft.
6.Add capers, sour cream, and parmesan cheese to skillet and stir well.
7.Place tilapia fillets in the skillet and top with the sauce mixture.
8.Pour white wine over the top of the fish and vegetables.
9.Bake in the preheated oven for 15-20 minutes or until fish is cooked through and sauce is bubbly.
10.Serve hot and enjoy!

PROS

This dish is a healthy and delicious way to enjoy Tilapia and vegetables.

The fat-free sour cream and parmesan cheese add flavor without a lot of extra calories.

It is a great way to get your daily dose of protein and vegetables.

CONS

The only downside to this dish is its relatively high sodium content due to the capers and seasoning.

Make sure to watch the added salt in the recipe to stay within your daily recommended sodium intake.

HEALTH & BENEFITS

This dish is low in calories and high in protein.
Tilapia is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve brain health.
Bell peppers, onions, and capers are loaded with antioxidants and vitamins, which can help protect your body from diseases.

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