Tilapia With Escarole And Lemon Pepper Oil Food

LEMON-PEPPER TILAPIA

Steps:

• Preheat oven to 425°. Place tilapia in a 15x10x1-in. baking pan. In a microwave, melt butter; stir in lemon zest and juice. Drizzle over fish; sprinkle with garlic salt, paprika and pepper., Bake, uncovered, 10-12 minutes or until fish just begins to flake easily with a fork. Sprinkle with parsley.

LEMON PEPPER TILAPIA

Steps:

• In a large frying pan, melt butter on a med heat.
• Add oil.
• Put fish in pan.Season with lemon pepper and salt.
• Turn in 3 minutes and season other side, cook for 4 more minutes.
• Serve.

FRENCH TILAPIA WITH PEPPERS AND ONIONS

Steps:

• 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.