23 October 2009

Parmesan Crusted Tilapia

Some people are scared of cooking seafood at home.  They may not have grown up in a family that ate seafood, they may dislike the smell of fish cooking, or they may not realize the vast benefits of adding fish to your diet.  If you are a novice at preparing (or eating!) seafood, tilapia is a great place to start.  A mild white fish, tilapia has a subtle flavor that doesn't overpower wary diners. 

At my supermarket, I can buy individually wrapped, boneless, skinless, frozen tilapia filets from Tropical Aquaculture.  These are a fantastic staple to keep on hand, as they can easily become a dinner entree on a busy night.  Prepare tilapia as you would chicken - baked, fried, poached, steamed, grilled, or broiled.  You can cut it into chunks and create an easy fish chowder, or mix into fresh veggies for a simple stir fry. 

This is an easy preparation that will work for any mild white fish fillet.  The flavor from the herbs and cheese prevent the fish from becoming bland or boring.  Baking preserves the buttery taste of the fish without adding unnecessary calories.

Parmesan Crusted Tilapia

2 tilapia filets
1 tbl. Italian seasoning
1/2 c. Parmesan cheese
1/4 c. breadcrumbs
1 egg
salt & pepper

Scramble egg on a plate, set aside.  On a paper plate, combine breadcrumbs, Italian seasoning, cheese, salt, and pepper.

Rinse tilapia, pat dry with a paper towel.  Salt and pepper both sides.  Set up an assembly line - fish, egg, and breadcrumbs/cheese.

Dip both sides of fish in egg, then coat both sides in breadcrumb mixture.  Lay on a lightly greased cookie sheet.  Bake in a 425 degree oven for 10-12 minutes, or until fish is opaque and flakes with a fork.

For a simple but delicious meal, serve with baked potatoes and steamed broccoli.


Jhonny walker said...

Anything fish make me goe week in knees. I am lactose intolerant and can't use cheese. How will it go with some fresh bread crumbs flavored with Basil?

Amy - The Petite Filet said...

It should be fine with fresh breadcrumbs and basil - I have omitted the cheese before and stuck with just breadcrumbs and it was delicious! You could probably add nutritional yeast to the breadcrumb mixture to get that "parmesan" flavor.