|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 20g||25%|
|Saturated Fat 10g||50%|
|Total Carbohydrate 20g||7%|
|Dietary Fiber 1g||5%|
|Total Sugars 2g|
|Vitamin C 0mg||1%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Tilapia is a mild, firm fish, perfect for adding a crunchy topping with a bit of spice. This tasty tilapia recipe is such an easy dish to prepare, and the thin tilapia fillets bake quickly, making it ideal for serving on a busy weeknight. For a complete meal, accompany the fish with spinach rice pilaf or baked potatoes and a vegetable such as roasted asparagus or sauteed zucchini.
This recipe calls for fresh, soft breadcrumbs, which are easy to make in the food processor. Simply take bread or rolls that are still soft and process until small crumbs form—no toasting or drying needed. If you don't have a prepared Cajun seasoning, you can make it from scratch using spices you probably have in the kitchen.
4 to 6 tilapia fillets
1 cup soft fresh breadcrumbs
4 tablespoons butter, melted (divided)
1 1/2 teaspoons Cajun seasoning
Pinch of dried thyme
1/2 teaspoon salt
Dash of black pepper
Gather the ingredients.
Heat the oven to 400 F. Lightly oil a large, shallow baking dish.
Arrange the fish fillets in the prepared baking dish. Brush with 1 tablespoon of the melted butter.
In a bowl, combine the remaining 3 tablespoons of butter with the bread crumbs and all of the seasonings.
Sprinkle the crumbs over the tilapia fillets, pressing down gently to help them adhere.
Bake the fish fillets for 10 to 15 minutes, or until the fish is cooked through. The fish will be opaque and will flake easily with a fork when it is done.
- Soft fresh breadcrumbs freeze well so if you have some extra bread, make more than the recipe calls for. Tear up pieces, process bread in the food processor, and freeze the crumbs in zip-close freezer bags. Now you'll have breadcrumbs any time you need them.
- This recipe can be prepared with other types of fish, such as haddock, cod, or pollock. For thicker fillets, allow a few extra minutes in the oven.
Why Tilapia Is a Good Choice
Due to overfishing, it is recommended that consumers look for sustainable types of fish when in the market. Tilapia is a good example of a sustainable variety; it is a freshwater farmed fish, and actually may be one of the oldest farmed fish in the world, possibly going back 2,500 years. In addition, the dense, firm texture and mild taste mean this fish is quite versatile, able to be cooked several ways and marrying well with a wide range of ingredients and flavors. As a bonus, tilapia is inexpensive, making it a budget-friendly fish.