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Nutrition Facts

Serving Size 1 (680g)

Recipe makes 2 servings

The following items or measurements are not included below:

4 tilapia fillets

Calories 762
Calories from Fat 133 (17%)
Amount Per Serving %DV
Total Fat 14.8g 22%
Saturated Fat 4.1g 20%
Monounsaturated Fat 4.0g
Polyunsaturated Fat 4.8g
Trans Fat 0.0g
Cholesterol 213mg 71%
Sodium 3236mg 134%
Potassium 482mg 13%
Total Carbohydrate 123.7g 41%
Dietary Fiber 8.8g 35%
Sugars 10.7g
Protein 31.7g 63%

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Super Simple Pantry Tilapia

Recipe #294462 | 25 min | 5 min prep | add private note

By: FoodieFoodie
Mar 25, 2008

This recipe is very simple to make and uses items that are found in most kitchens. Tilapia is a very mild white fish that can be found in many grocery stores, and often times on sale. If you aren't sure you'd like to try it or you can't find it, you can subtitute another very mild white fish. I think tilapia works best because it's a very light fish flavor that takes on whatever you season it with. I recommend a side of green veggie, like broccoli or brussel sprouts, and a mild wild and long grain rice pilaf. Healthy and delicious!

SERVES 2 -4 (change servings and units)

Ingredients

Directions

  1. 1
    Take one glass baking dish large enough to lay your fillets side by side, without overlapping, and lighty coat the inside with EVOO. It doesn't need to be heavy, just enough to give a light nonstick barrier.
  2. 2
    Beat eggs to make an egg coating. Mix your Italian seasoning mix with your breadcrumbs. Rinse off fillets with water to get rid of any residue from the store and shake off excess water. Dip the fillets on your egg mix, then into the breadcrumb mix. Be sure to lightly press the fillets into the mix to help the crumbs stick. Lay each fillet in your dish when done. Drizzle a VERY light amount of EVOO on top of your fillets. Bake at 350*F. For approximately 20-25 minutes Time will vary depending on how many fillets you have adjusted to, and their thickness, and your oven.
  3. 3
    About halfway through flip your fillets and add a sprinkle of breadcrumbs on the side that is now facing up. Continue baking until complete. Your fish will be done when it has a firm yet flakey texture. Enjoy!

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