BREADED BAKED TILAPIA
So much flavor...so few ingredients! A quick and easy crumb coating makes this yummy tilapia recipe ideal for busy weeknights. Try the breading on cod for a change of pace. -Brandi Castillo, Santa Maria, California
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 5
Steps:
- Preheat oven to 425°. In a shallow bowl, combine bread crumbs, cheese, garlic salt and oregano. Coat fillets in crumb mixture. Place on a baking sheet coated with cooking spray., Bake 8-12 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 143 calories, Fat 2g fat (1g saturated fat), Cholesterol 72mg cholesterol, Sodium 356mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 28g protein. Diabetic Exchanges
BREADED PAN-FRIED TILAPIA
Steps:
- Gather the ingredients.
- Heat oil in a large skillet over medium heat.
- If using breadcrumbs, proceed to Step 4. If using panko crumbs, put them in a food processor with the seasonings-salt, paprika, onion powder, thyme, pepper, and parsley flakes; process until the crumbs are quite fine.
- In a small bowl, combine the mustard and mayonnaise. Generously coat tilapia fillets with the mixture, then coat with breadcrumbs.
- Fry the coated tilapia fillets in the hot oil in a single layer, turning carefully after about 3 to 4 minutes. Cook for about 3 to 4 minutes longer, or until cooked through and lightly browned.
Nutrition Facts : Calories 208 kcal, Carbohydrate 15 g, Cholesterol 18 mg, Fiber 1 g, Protein 10 g, SaturatedFat 1 g, Sodium 585 mg, Sugar 2 g, Fat 12 g, ServingSize 6-8 fillets (4-6 Servings), UnsaturatedFat 0 g
CRISPY BREADED TILAPIA
Steps:
- Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
- Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
- Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.
Nutrition Facts : Calories 245.5 calories, Carbohydrate 14.6 g, Cholesterol 87.8 mg, Fat 10.4 g, Fiber 0.1 g, Protein 26.9 g, SaturatedFat 1.4 g, Sodium 1478 mg, Sugar 0.3 g
CRUNCHY OVEN-BAKED TILAPIA
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
PANKO-CRUSTED TILAPIA
Steps:
- Put flour and eggs into 2 separate dishes. Combine bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper in a third dish.
- Season tilapia fillets with salt and pepper. Put 1 fillet in flour, coat both sides, and gently shake off excess. Dip into eggs, turning once, then dredge in the bread crumb mixture to coat. Repeat with remaining fillets.
- Heat oil in a large skillet over medium heat. Place fillets in the skillet and cook until crust is golden and fish is easy to lift with a spatula, 3 to 4 minutes. Turn and cook on the other side until fish flakes easily with a fork, another 3 to 4 minutes.
Nutrition Facts : Calories 502.8 calories, Carbohydrate 64.7 g, Cholesterol 180.5 mg, Fat 14 g, Fiber 1.5 g, Protein 36.9 g, SaturatedFat 2.4 g, Sodium 341.4 mg, Sugar 0.6 g
CRISPY DILL TILAPIA
Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. -Tamara Huron, New Market, Alabama
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 400°. Toss together first 5 ingredients., Place tilapia in a 15x10x1-in. baking pan coated with cooking spray; brush with lemon juice. Top with crumb mixture, patting to help adhere., Bake, uncovered, on an upper oven rack until fish just begins to flake easily with a fork, 12-15 minutes. Serve with lemon wedges.
Nutrition Facts : Calories 256 calories, Fat 9g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 251mg sodium, Carbohydrate 10g carbohydrate (1g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic exchanges
CRISPY ALMOND TILAPIA
Since changing to a healthier style of cooking, I've come up with new coatings for baked fish. I use almonds, panko bread crumbs and a smidge of hot sauce to add crunchy texture with nice heat. -Amanda Flinner, Beaver, Pennsylvania
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 400°. Whisk together egg and hot sauce in a shallow bowl. In a separate shallow bowl, toss almonds, bread crumbs, lemon zest and seasonings., Halve fillets lengthwise; sprinkle with salt and pepper. Dip in egg mixture, then in almond mixture, patting to adhere; place on a greased or parchment-lined baking sheet. Bake until lightly browned and fish just begins to flake easily with a fork, 12-15 minutes.
Nutrition Facts : Calories 251 calories, Fat 13g fat (2g saturated fat), Cholesterol 102mg cholesterol, Sodium 537mg sodium, Carbohydrate 9g carbohydrate (1g sugars, Fiber 3g fiber), Protein 28g protein. Diabetic Exchanges
CRUNCHY OVEN FRIED TILAPIA
Steps:
- Preheat oven to 450 degrees F (230 degrees Celsius).
- Sift or stir flour, salt, and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
- To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
- Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
Nutrition Facts : Calories 209.5 calories, Carbohydrate 18 g, Cholesterol 41.7 mg, Fat 2.1 g, Fiber 1 g, Protein 27.5 g, SaturatedFat 0.4 g, Sodium 274 mg, Sugar 0.7 g
CRISPY TILAPIA
Crispy! Serve with tartar sauce. You can cut into small pieces before breading so the kids can eat like nuggets. You can also deep fry! Stays crispy for packing in a lunch or picnic! A major importance in artisanal fishing in Africa and the Levant, and are of increasing importance in aquaculture around the world.
Provided by Rita1652
Categories Tilapia
Time 16m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Salt and pepper fish.
- Dust fillets with 1/3 cup of flour.
- Mix egg with buttermilk in one bowl.
- Mix flour, corn meal, baking soda and baking powder, Old Bay in another bowl.
- Dip all floured fish into egg then flour mixture.
- Heat oil medium-high in large pan.
- Fry, turning after 2 minutes on each side.
- Salt as soon as you take out of pan.
- Should be done in three batches.
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CRISPY BAKED TILAPIA RECIPE - EMILY FARRIS - FOOD & WINE
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5/5 (2)Total Time 25 minsAuthor Emily Farris
- Preheat the oven to 425º. In a large bowl, toss the bread crumbs with one tablespoon of the olive oil. Spread on a baking sheet and bake in the oven for 5 minutes, or until lightly browned. Return to the bowl.
- Season the tilapia filets with salt and pepper and press into the toasted bread crumbs, coating the fish thoroughly. Place the filets on the baking sheet, coated with two tablespoons of the oil. Bake the tilapia for 15 minutes. Serve with a lemon wedge.
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- In one shallow dish, egg and milk. Whisk well. In another shallow dish, place flour. In the third shallow dish, stir breadcrumbs with Parmesan.
- Heat up oil in large frying pan over medium heat. Fry each tilapia fillet on both sides until golden brown. Remove from heat and let cool for 5 minutes before serving.
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