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| 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% | |
Baked Tilapia With Lots of Spice
By: ladypit
Sep 13, 2004
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.
SERVES 4
Ingredients
- 1 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
- 3 tablespoons sliced green onions
- 1 tablespoon dried parsley flakes
- 1 tablespoon olive oil
Directions
1
Preheat the oven to 450 degrees.2
In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.3
In a shallow container mix the bread crumbs, dried parsley, and green onions.4
Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.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
Dredge the fish in the breadcrumbs, coating well.7
Shake off any excess breadcrumbs.8
Place the fish on a baking pan that has been sprayed with non-stick spray.9
Bake for 6 minutes.10
Turn over and bake for 4 minutes.11
Turn over again and bake until flaky, about 4 more minutes.12
Serve immediately.
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Featured Reviews for This Recipe
From: Happy Nacho
On Nov 18, 2009
Yummy! I made this last night as written except added some red pepper for some heat, loved it! This recipe is a keeper.
From: sweetp
On Nov 18, 2009
This was enjoyed by all my guest. I did add 2 TBSP of cornmeal to the bread crumbs to add more crisp to the out side of the fish. I then lightly sprayed the coated fish with my non stick cooking spray to help the breading stay intact while cooking and crisp up the coating more. This turned out a nice light flavorful coating out side and moist tender fish on the inside. Very easy to put together last minute and had everything on hand. Thanks for a great recipe.
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.
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.
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