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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (169g) Recipe makes 4 servings The following items or measurements are not included below: 4 tilapia fillets |
||
| Calories 87 | ||
| Calories from Fat 32 | (37%) | |
| Amount Per Serving | %DV | |
| Total Fat 3.6g | 5% | |
| Saturated Fat 0.3g | 1% | |
| Monounsaturated Fat 2.1g | ||
| Polyunsaturated Fat 1.1g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 0mg | 0% | |
| Potassium 16mg | 0% | |
| Total Carbohydrate 11.9g | 3% | |
| Dietary Fiber 0.4g | 1% | |
| Sugars 0.0g | ||
| Protein 1.6g | 3% | |
Ingredients
- 4-6 tilapia fillets
- 1/2 cup all-purpose flour
- 2 tablespoons creole seasoning
- milk, enough to cover fish
- 1 tablespoon canola oil or vegetable oil
Directions
1
Place fillets in milk and soak for 30 to 60 minutes in refrigerator.2
Meanwhile combine the 1/2 cup flour with the creole seasoning ( I recommend Emeril's Essence). Mix well.3
When ready, remove fish one at a time and coat with flour mixture, shaking off loose excess before cooking.4
Heat non stick pan on medium heat with 1 TBS of oil until rim of pan is hot to touch.5
Cook fillet(s) until the they flake easily, roughly about 3 minutes per side.6
Sprinkle with desired salt once on plate and enjoy.
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Browse similar recipes by category
- Main Ingredient > Seafood > Fish > Freshwater > Tilapia
- Main Ingredient > Seafood > Fish > Saltwater
- Preparation > Time to Make > < 60 mins
- Preparation > Simple > Beginner Cook
- Preparation > Inexpensive
Featured Reviews for This Recipe
From: Chef #711490
On Oct 6, 2009
Made this tonight it was delicious, a little spicy for one of the kids, but the rest of us thought it was really good. Had no creole spice, so made emerils creole spice from recipie zaar and that came out well.
From: Coastiehoney
On Jun 15, 2009
EXCELLENT!! The only changes I made were to add some cornmeal to the breading and fry in olive oil. The whole family enjoyed. Thanks!!
From: breezermom
On Jan 27, 2007
This was a really good recipe, and I used those awful pre-packaged frozen tilapia fillets! I used Essence, but next time, I will add some freshly ground black pepper and some ground cayenne pepper to increase the heat. On the Florida Gulf Coast, this would be considered "paneed" (placed in a skillet, slightly coated, with very little oil), not blackened. But the convenience of not having a smokey kitchen was worth the sacrifice. I will saute some mushrooms, tomatoes, and onions next time before cooking the fish. I'll keep these warm and serve on top of the fish. I was attracted to the recipe by the low calorie count and the title "blackened". I'm not sure if I trust the calorie count! But all in all, this recipe is a keeper!
From: Amy87
On Sep 3, 2008
This was amazing! If you have ever had the creole catch at Ruby Tuesday's, it is 100 times better!!! It was also very, very easy to make!
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