|Crispy and delicious|
For a guide to minimizing your mercury exposure in fish, read here.
For a brief introduction to MyPlate (and to follow Michelle Obama and Sam Kass' lead), check out this post.
Serves 4 - recipe can be easily doubled or halved
- 4 tilapia fillets, thawed (about 1 pound total, 4 ounces each)
- 1 cup seasoned bread crumbs (substitute corn meal if you're avoiding gluten)
- 1/2 cup shredded Parmesan cheese
- 1 egg
- 2-3 teaspoons lemon pepper flavored Mrs. Dash
- Preheat oven; temperature is flexible. Are you baking anything else? I served my fish with baked sweet potato fries, so I used the package temperature of 425. Anything from 350-450 is just fine.
- In a shallow bowl, mix egg and Mrs. Dash with a fork.
- On a pie plate or large dinner plate, toss together bread crumbs (or corn meal) with Parmesan cheese.
- Dip tilapia into the egg mixture and then dip and press into breading on both sides. Place onto a cookie sheet and coat the rest of your filets.
- Bake in the oven until the coating is crunchy and the fish is cooked through. How do you know? Poke a fork into the filet and check the color; cooked fish is opaque, underdone fish looks a bit clear. Twist the fork; cooked fish flakes apart easily, underdone fish holds together tightly. My fish at 425 took about 10-12 minutes. If your oven is cooler, or the filets larger, it may take closer to 20 minutes to cook through.
Cooking the fish at home (versus buying packaged fish sticks) significantly reduces sodium. Using Mrs. Dash for flavor lowers the sodium further.
|Egg wash of one whole egg and Mrs. Dash|
|Parmesan cheese and bread crumbs - easy breezy!|
|Ready for the oven!|
|Nutritious and delicious for kids of all ages!|
You may also like my cold Pesto Tuna Salad Recipe to take your fish with you to work (without stinking up the office!)
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