These tilapia fillets are flavored and seasoned with a cornmeal and breadcrumb coating, then they're baked to perfection. Baking the coated fish makes them taste almost like fried, but with less fat and fewer calories.
Serve these fish fillets with tartar sauce or a homemade remoulade sauce.
- 1 to 1 1/2 pounds tilapia fillets
- 2/3 cup all-purpose flour
- 3/4 cup plain bread crumbs
- 1/4 cup cornmeal
- 1/2 teaspoon Creole seasoning
- 1/2 teaspoon salt
- 1 teaspoon dried parsley flakes
- 1/2 teaspoon dried leaf thyme, crumbled
- 2 large eggs
- 2 tablespoons milk or light cream
- 2 to 3 tablespoons melted butter, optional
- Heat the oven to 400 F (200 C/Gas 6).
- Rinse tilapia fillets with cold water; pat dry.
- Put the flour in a shallow bowl or plate.
- In another shallow bowl or pie plate, combine breadcrumbs, cornmeal, Creole seasoning, salt, parsley, and thyme.
- In another shallow bowl or pie plate, whisk eggs with cream or milk.
- Dip fillets into the flour, then into the egg mixture, and then dip them in the seasoned crumb mixture to coat.
- Place the coated tilapia fillets on a baking sheet sprayed with nonstick cooking spray (butter-flavored or olive oil). If desired, drizzle each fillet with a small amount of the butter.
- Bake the fish in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a fork.
Serves 4 to 6.
|Nutritional Guidelines (per serving)|
|Total Fat||19 g|
|Saturated Fat||6 g|
|Unsaturated Fat||7 g|
|Dietary Fiber||12 g|