Thursday, February 10, 2011

Italian Breaded Tilapia

I am trying to find ways to bring more fish into our diet - but so far, I have only been brave enough to cook salmon at home.  I am starting to wo-"man" up, and am challenging myself to cook more fish.  But, I didn't want to cook another salmon dish.  So, I thought of tilapia - budget friendly, seemingly easy enough to make.  Then I had to find a recipe that seemed appealing and included ingredients I already have in my kitchen pantry.  So, here is what I found, but made a few adjustments to make it my own. 

This would pair well with my "Roasted Asparagus with Grated Parmesan Cheese" dish.

Italian Breaded Tilapia
Adapted from the Food Network Kitchen's "Tilapia Milanese"

4 - 5 oz. tilapia fillets
1 1/2 C milk
1 C all purpose flour
Kosher salt and freshly ground pepper
3 large eggs
5 slices wheat bread, torn into pieces
2 T Italian Seasoning
Olive Oil

1. Preheat oven to 425 degrees.  Soak the fish in a bowl with the milk and 2 C ice, 15 minutes.  Meanwhile, mix the flour with 1/2 tsp. each salt and pepper in a shallow dish.  Lightly beat the eggs in another dish.  Pulse the bread until crumbs form.  Transfer crumbs to another shallow dish - mix italian seasoning and kosher salt with crumbs.
2. One at a time, remove fillets from the milk and dredge in the flour, shaking off excess.  Dip in the eggs, then coat with the bread crumbs, gently pressing on both sides.  Transfer to a large plate.
3. Line a baking sheet with foil.  Heat 2 T each of olive oil and butter in a large skillet over medkum-high heat.  Add 2 fillets and cook until golden, about 3 minutes per side.  Transfer to the prepared baking sheet.  Repeat with remaining 2 fillets, adding 2 more T each of olive oil and butter.  Transfer the fish to the oven and bake until cooked through, about 8 minutes. 

Enjoy and live with gusto!

1 comment:

  1. That's what I call a healthy meal with great flavor. Tilapia and roasted asparagus. Terrific!