|2||tablespoons all-purpose flour|
|1|| large egg, lightly beaten with 1
|3|| ounces lightly salted peanuts, finely
|1/3||cup plain dry breadcrumbs|
|1/4||cup grated Pecorino Romano cheese|
|1 1/2||pounds tilapia|
|1||teaspoon garlic powder|
|1/2||teaspoon salt, divided|
|1/4|| teaspoon ground black pepper,
|1||tablespoon extra virgin olive oil|
|1/2||medium red onion, thinly sliced|
|1||medium red bell pepper, thinly sliced|
|1|| medium orange bell pepper, thinly
|1||tablespoon red wine vinegar|
|2||teaspoons drained nonpareil capers|
|2||tablespoons thinly sliced basil|
- Preheat the oven to 375°F. Coat a large baking sheet with cooking spray.
- Line up three large shallow bowls: place the flour in the first, the egg mixture in the second and combine the peanuts, breadcrumbs and cheese in the third. Season the tilapia with the garlic powder, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Dredge the tilapia in the flour, shaking off excess. Next dip it into the egg mixture, shaking off excess, then coat it with the peanut mixture. Set on the prepared baking sheet and let stand 10 minutes.
- Meanwhile, heat the oil in a large nonstick skillet over medium-high. Add the onion and garlic; cook, stirring occasionally, until lightly softened, 2-3 minutes. Add the bell peppers and vinegar and cook until slightly wilted, 3-4 minutes. Stir in the capers and cook 1 minute longer. Remove from the heat and stir in the basil, remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.
- Bake tilapia in the center of the oven until the fish is cooked through and flakes easily with a fork, 12-14 minutes. Top with pepper mixture to serve.
The golden, crunchy and nutty crust turns humble tilapia into a special meal.
Nutrition per serving
Calories: 414, Protein: 39g, Carbohydrates: 20g, Fiber: 4g,
Fat: 20g, Saturated Fat: 5g, Cholesterol: 122mg,