Directions:
- 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 684.79 Kcal (2867 kJ) | ||
| Calories from fat | 162.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.06g | 28% | |
|---|---|---|---|
| Cholesterol | 235.85mg | 79% | |
| Sodium | 1450.81mg | 60% | |
| Potassium | 1199.21mg | 26% | |
| Total Carbs | 56.95g | 19% | |
| Sugars | 2.69g | 11% | |
| Dietary Fiber | 5.5g | 22% | |
| Protein | 70.76g | 142% | |
| Vitamin C | 4.2mg | 7% | |
| Iron | 6.3mg | 35% | |
| Calcium | 322.5mg | 32% | |
| Amount Per 100 g | |||
| Calories | 129.82 Kcal (544 kJ) | ||
| Calories from fat | 30.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.42g | 28% | |
|---|---|---|---|
| Cholesterol | 44.71mg | 79% | |
| Sodium | 275.04mg | 60% | |
| Potassium | 227.34mg | 26% | |
| Total Carbs | 10.8g | 19% | |
| Sugars | 0.51g | 11% | |
| Dietary Fiber | 1.04g | 22% | |
| Protein | 13.41g | 142% | |
| Vitamin C | 0.8mg | 7% | |
| Iron | 1.2mg | 35% | |
| Calcium | 61.1mg | 32% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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