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|Nutrition Facts (per serving)|
Show Full Nutrition Label
|Amount per serving|
|% Daily Value*|
|Total Fat 9g||12%|
|Saturated Fat 3g||14%|
|Total Carbohydrate 59g||21%|
|Dietary Fiber 8g||27%|
|Total Sugars 10g|
|Vitamin C 107mg||537%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Fried fish is delicious, but is also high in fat and calories and can be messy to make. When baked in the oven, however, the process is simpler and the finished dish is healthier. In this recipe, tilapia fillets are seasoned with a cornmeal and breadcrumb coating and then baked until crispy and golden, making for a fish dish the whole family will love.
Similar to when breading chicken, the tilapia fillets are treated to the three-step coating technique, beginning with flour, then dipping in an egg and milk combination, and finishing with a seasoned breadcrumb and cornmeal mixture. The flavor comes from Creole seasoning, parsley, and thyme, giving the fish a nice earthiness and a little hint of spice.
A freshwater fish, tilapia is farmed throughout the world and should be easy to find at your local supermarket. It has a mild taste and firm texture, making it a versatile fish that works well with a variety of cooking methods and ingredients. The Creole seasoning can be store-bought or homemade and is a simple combination of paprika, garlic and onion powders, cayenne pepper, oregano, and thyme.
Serve these fish fillets with tartar sauce or a homemade rémoulade sauce and lots of lemon wedges for squeezing.
“One of my absolute favorite Tilapia recipes. A great weeknight option to serve with a green salad. Just remember that cooking fish can be tricky, and overcooking it makes it very tough. I recommend following the timing mentioned in the recipe. If not done by then, give it another 2 to 3 more minutes and keep checking it.” —Tara Omidvar
Butter-flavored or olive oil cooking spray, for the baking sheet
1 to 1 1/2 pounds tilapia fillets
2/3 cup all-purpose flour
3/4 cup plain breadcrumbs
1/4 cup cornmeal
1/2 teaspoon Creole seasoning
1/2 teaspoon kosher salt
1 teaspoon dried parsley
1/2 teaspoon dried thyme
2 large eggs
2 tablespoons milk, or light cream
2 to 3 tablespoons melted unsalted butter, optional
1 lemon, cut into wedges
Gather the ingredients.
Rinse the tilapia fillets with cold water and pat dry. Heat the oven to 400 F and spray a baking sheet with nonstick cooking spray (butter-flavored or olive oil).
Put the flour in a shallow bowl or plate.
In another shallow bowl or pie plate, combine the breadcrumbs, cornmeal, Creole seasoning, salt, parsley, and thyme.
In another shallow bowl or pie plate, whisk the eggs with the milk or light cream.
Dip the fillets into the flour, then into the egg mixture, and then dip them in the seasoned crumb mixture to coat.
Place the coated tilapia fillets on the prepared baking sheet. If desired, drizzle each fillet with a small amount of the melted butter.
Bake the fish for 10 to 15 minutes, or until the fish flakes easily with a fork.
Serve with lemon wedges and a tartar or remoulade sauce on the side, if you like.
If you would like, you can substitute Cajun seasoning for the Creole; this blend is similar, but typically uses fewer dried herbs and includes more ground peppers.
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