1 small onion, sliced in half - make 1/2" sized rings (I used a white onion)
3 cloves of garlic, chopped well
Tbsp 2 to 3 capers, whole
4 de-boned tilapia fillets, skin left on
1 cup milk (your choice, whole or 2% - I used 2%)
1 1/2 cups Flour (season the flour with salt, pepper, dill, and curry powder)
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Let's Make It
In a medium sauce pan, heat the olive oil. Note: don't get the olive oil too hot, or it will burn and taste bitter. Saute the onions, garlic, and capers, till the onions are translucent. When veggies are done, remove from pan and set aside.
Add more olive oil to the pan, if needed to cook the fish. Dip fillets in milk, then lightly coat in the seasoned flour.
Cook fillets skin-side first, and then gently turn over. Cook fillets 3 minutes per side. Transfer the cooked fish to a serving plate, and cover with the sauteed veggies. I love the taste of olive oil, and used the drippings over the fish as well.
Calories From Fat
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat 0g
Dietary Fibers 0g
* Percent Daily Values are based on a 2,000 calorie diet.
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.