In search of different ways to cook tilapia--a relatively inexpensive and low calorie fish that also can be bland--I came up with a five-minutes-to-fix version that my husband voted as "really good." That's five minutes to prepare and about 15 minutes in the oven, which is enough time to cook some rice to accompany the fish, zap a vegetable in the microwave, and fix a simple salad. Dinner is ready in less than 30 minutes, and it's quite good, even company worthy! The Dijon-sour cream sauce gets a nice piquancy from capers, and a dusting of paprika and Parmesan cheese dresses the fish up for company (or your family). Try it when you're in a hurry--or just want a great meal.
Tilapia with Dijon-Sour Cream Sauce -- Serves 2
2 tilapia fillets (about 3/4 pound)
1/4 cup of light sour cream
1-2 tablespoons of grainy Dijon mustard
1/4 teaspoon of garlic powder
1/4 teaspoon of lemon pepper seasoning
2 tablespoons of capers in brine, drained
Dusting of paprika (optional)
2 teaspoons of grated Parmesan cheese (optional)
Preheat the oven to 400 degrees and coat a baking sheet with non-stick cooking spray or line baking sheet with foil and coat the foil with the cooking spray. Lay the tilapia fillets on the baking sheet. In a small bowl, mix the sour cream, Dijon mustard, garlic powder, lemon pepper, and capers together until blended. Divide the mixture between the fish fillets, spreading it out to coat the fish evenly. Sprinkle the fish with the paprika and Parmesan, if you'd like. Bake the fish for about 15 minutes or until it flakes with a fork. Yumm!
