- Package of fresh tilapia
- Brown Rice flour (Bob's Red Mill brand is sold at Wal-Mart and Kroger)
- Lemon Pepper Seasoning or Seasoned Salt (depending on what kind of fish flavor you desire)
- Stick of butter divided into 1 tablespoon measurements. (for the hard core PCOSers, use almond butter .... but I just can't seem to kick dairy).
Take a bowl and mix four parts flour to one part seasoning (either lemon-pepper or seasoned salt). Make a small mixture, you can add more if you need it ... if you get the seasoning at CostCo, BJ's, or Sam's Club, you'll save a bundle .... that goes for the fish as well.
Dip the fish in a splash of water to make them moist and coat with the flour mixture.
Heat a skillet and melt a tablespoon of butter into the bottom of the pan. Place fish into pan (about 3-4 filets) and cook on high for three minutes (med-high if using electric stove) and remove from pan. Cool down the pan or use a second pan while the other cools off. Heat the cooled pan on high and melt one tablespoon of butter into the bottom (if using a second pan you can heat it up in the last 30 seconds of cooking side one). Cook on high for three minutes and viola! you have a delicious fish dish filled with Omega-3s, good carbs, and yes a bit of butter too. Yummy.
For each side, make sure the pan is cooled before starting the next because that butter is unforgiving and will burn quickly .... I don't know how many times I sent my husband running to fan the smoke detector. lol.
Serve with a side of vegetables and maybe some brown rice. Everyone agrees ... YUMMY. Five Stars
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