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Baked Tilapia With Lots of Spice

Recipe #99709 | 29 min | 15 min prep | SERVES 4 (Change Servings)

RECIPE BY: ladypit

This is a fabulous recipe for oven fried tilapia slightly adapted from Paul Prudhomme's wonderful "Fork In The Road" lower fat cookbook. I served this for dinner with family and it got rave reviews. Even my picky 5 year old eater enjoyed it. The ingredient list here is long, but is mostly spices. Please don't be put off, this is wonderful stuff and once you get the spice mixture combined, quite easy to make.

Posted on: Sep 13, 2004

Ingredients

  • teaspoon salt
  • 3/4 teaspoon paprika
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon dry mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon basil
  • 3/4 teaspoon italian seasoning
  • 4 (4 ounce)  tilapia fillets
  • 1/2 cup breadcrumbs
  • tablespoons sliced green onion
  • tablespoon dried parsley flakes
  • tablespoon olive oil
  • Directions

    1. 1
      Preheat the oven to 450 degrees.
    2. 2
      In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.
    3. 3
      In a shallow container mix the bread crumbs, dried parsley, and green onions.
    4. 4
      Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.
    5. 5
      Add the remaining spice mix to the bread crumbs, mixing well. Add the olive oil to the bread crumb mix, blending it in with your hands.
    6. 6
      Dredge the fish in the breadcrumbs, coating well.
    7. 7
      Shake off any excess breadcrumbs.
    8. 8
      Place the fish on a baking pan that has been sprayed with non-stick spray.
    9. 9
      Bake for 6 minutes.
    10. 10
      Turn over and bake for 4 minutes.
    11. 11
      Turn over again and bake until flaky, about 4 more minutes.
    12. 12
      Serve immediately.

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    Featured Reviews for This Recipe

    From: feisfocused

    On May 10, 2008

    I didn't use Breadcrumbs and i used regular mustard, but I still like the way it came out. I've used it more than twice. Thanks

    0 people found this review helpful

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  • From: renaimes

    On Apr 26, 2008

    This was one of the best Tilapia recipes I have ever had. I used Roasted Garlic and Savory spices breadcrumbs because that was all I had. The fish turned out to be wonderful!!!!!!! I will definitely make this again.

    0 people found this review helpful

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  • reviewer icon

    From: Barb Gertz

    On Sep 14, 2004

    Great recipe, We love Tilapia I have a couple of recipes that I use and will add this one to make often. Dh really liked it. It doesn't mention what to do with the olive oil,So I didn't use it. I used release foil I did spray it with non-stick spray, I also sprayed the coating on the fish with pam this makes it stick really good therefore you can use more of the coating mix. The baking time is about right. We really enjoyed this fish and I will be making it again, Thank you.

    14 people found this review helpful

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  • From: Latchy

    On Sep 24, 2004

    Great flavour what more can I say. I used cod as we don't have tilapia sold here. It is well worth having all the spices and I thought I may try using these spices on a chicken fillet, I think it would work out great.

    9 people found this review helpful

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  • Read all 126 reviews
    Nutrition Facts

    Serving Size 1 (138g)

    Recipe makes 4 servings

    The following items or measurements are not included below:

    3/4 teaspoon dry mustard

    1/2 teaspoon pepper

    3/4 teaspoon italian seasoning

    Calories 202
    Calories from Fat 57 (28%)
    Amount Per Serving %DV
    Total Fat 6.3g 9%
    Saturated Fat 1.3g 6%
    Monounsaturated Fat 3.3g
    Polyunsaturated Fat 1.2g
    Trans Fat 0.0g
    Cholesterol 56mg 18%
    Sodium 742mg 30%
    Potassium 423mg 12%
    Total Carbohydrate 11.6g 3%
    Dietary Fiber 1.2g 4%
    Sugars 1.3g
    Protein 25.1g 50%
    Vitamin A 295mcg 5%
    Vitamin B6 0.2mg 12%
    Vitamin B12 1.8mcg 30%
    Vitamin C 1mg 2%
    Vitamin E 0mcg 1%
    Calcium 54mg 5%
    Iron 2mg 11%

    detailed view...

    how is this calculated?

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