Oven Fried Tilapia

Fish of some sort is on the menu at least once a week around here, sometimes more often than that.  During the Lenten period especially, fish and seafood is attractively priced at the supermarket, so that is another reason why we have it more often.  One fish that we particularly like and is very easy to cook is tilapia.  It is mild flavored and can be enhanced by a variety of sauces or cooking methods.

This recipe is called oven fried, although there is no frying involved.  I think the meaning is that it will appear to be fried and have a nice crisp, crusty coating on it.  This is achieved by using panko crumbs and toasting them before dredging the tilapia with the seasoned crumbs.  The fish is tender and flaky inside the crust.

I usually serve this fish with rice or noodles and a salad. This time, however, I served it with my potato-fennel hash and a warm spinach salad that I think goes very well with this dish.  Nutritionally speaking this is a very low fat, potentially low carbohydrate (depending what you serve with it), and low calorie meal.

Potato-fennel hash.

Warm Spinach Salad

OVEN-FRIED TILAPIA

Yield:   4 servings

Ingredients:

• 1 cup panko (Japanese breadcrumbs)
• 1 teaspoon dried thyme
• 1/2 teaspoon dried sage
• 1/4 teaspoon celery seeds
• 1/4 teaspoon ground red pepper
• 2 tablespoons water
• 1 large egg, lightly beaten
• 1/2 cup all-purpose flour
• 4 tilapia fillets
• 1/4 teaspoon salt
• cooking spray
• lemon wedges for serving

Directions:

1.  Preheat oven to 400*F.  Spray a baking dish with cooking spray.

2.  Place panko and next four ingredients (through pepper) in a large skillet;  cook over medium heat 3 minutes or until toasted, stirring frequently.

3.  Place panko mixture in a shallow dish.   Combine 2 Tbsp. water and egg in a shallow dish.  Place flour in another shallow dish.

4.  Season fish fillets by sprinkling with the salt.  Dredge fish in flour; dip in egg mixture, then place fish in panko mixture, turning to coat.

5.  Arrange in the prepared baking dish.  Bake at 400*F for 15 minutes or until it flakes easily and is done.  Serve with lemon wedges.

WARM SPINACH SALAD

• 6 cups baby spinach
• 2 Tbsp. olive oil
• 1 tsp. minced garlic
• 1/2 cup grape tomatoes, halved
• 2 Tbsp. cider vinegar
• 1 tsp honey
• 1/2 tsp. black pepper
• 1/4 tsp. salt

1.  Place the spinach leaves in a large bowl.

2.  Heat a small skillet over medium heat.  Add the olive oil and swirl to coat.  Add the minced garlic and grape tomatoes; cook 1 minute, stirring constantly . Add the cider vinegar, honey, black pepper and salt, stirring with a whisk.

Sauté tomatoes in oil and seasonings.

3.  Pour vinegar mixture over spinach and toss to coat.  Serve while warm.

SOURCE:    Cook Yourself  Thin