Parmesan Tilapia Recipe
Tilapia is a great white fish, high in protein, and low in cholesterol.
Ingredients:
1/4 Cup Flour
1/2 Cup Parmesan Cheese
1/2 Cup Flour, for dredging
4 Tilapia Filets
1 Cup Egg Substitute
1/2 Tbsp. Olive Oil
1 Garlic Clove, chopped
1/2 Lemon, juiced
1 Tbsp. Capers, drained
2 Tbsp. White Wine
1/4 Cup Chicken Broth
1/2 can Artichokes (optional)
Directions:
In a shallow dish, combine 1/4 of a cup of flour and the parmesan cheese.
Dredge the fish in plain flour, shaking off the excess, and dip in the egg wash. Then coat the fish with the parmesan flour.
In a non-stick frying pan, heat olive oil to high heat. Brown the fish on both sides and remove them from the pan. Sauté the garlic, adding more olive oil if necessary. Then add the lemon juice, capers, wine, chicken broth, and artichokes if you want them.
Reduce the heat and spoon the mixture over the fish.
And Enjoy!
Yield: 4 servings
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