Baked Breaded Tilapia
Baked Breaded Tilapia
Serves 4
1-1/2 lbs. tilapia fillets
1 cup bread crumbs or panko
2-3 tablespoon vegetable oil or Dijon mustard
1 tablespoon grated Parmesan cheese
1 teaspoon oregano or Italian seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 375° F. Lightly oil a baking sheet.
In a plastic or paper bag combine bread crumbs, Parmesan cheese, oregano (or Italian seasoning), salt and pepper. Hold the top of the bag shut and shake to mix everything together.
Pour vegetable oil or Dijon mustard into a small bowl. Working with one fillet at a time, brush both sides with a little of the oil, then drop into the bag with the bread crumb mixture and shake to coat well. Remove from bag and place on the prepared baking sheet. Repeat with the remaining fillets. Bake for 10 minutes, turn fillets over and continue to bake for another 5 to 10 minutes, or until the fish flakes when you poke into it with a fork.
Oven roasted tilapia and vegetables with lemon herb butter
Oven roasted tilapia and vegetables with lemon herb butter
Serves 4
1 1/2 pounds fresh tilapia (4 each 5-6 oz filets)
1 tomato (sliced in 8 slices)
1 zucchini
1 yellow squash
1 lemon (sliced in 8 slices)
To taste Italian seasoning (use your favorite)
To taste salt and pepper
4 Tbsp butter
2 cups cooked brown rice (use what is in your pantry)
4 sheets aluminum foil (approx 12-16 inches long)
Lay four pieces of foil out on counter top or work table. Place two slices of tomato in center of each sheet, and season lightly with salt and pepper. Divide the zucchini and yellow squash into four portions, and place over the top of tomatoes. Try to keep them as flat and evenly spread out as possible so they will cook evenly. Season the vegetables with Italian seasoning. Use whatever seasoning blend you normally have in your pantry. If you prefer all basil, or have a blend you normally use, substitute here. You could replace with fresh basil leaves, but fresh herbs may be expensive depending on timing and market prices.
Place the tilapia on top of the vegetable stack. Place 1 Tbsp butter on top of fish. If you soften butter slightly you can spread it easily over fish. Season lightly with salt and pepper, and same seasoning you used on vegetables. Top with two slices of lemon. Form a pouch with foil and crimp edges, forming an envelope or bag.
Place in 350 degree oven for about 15 to 20 minutes. Remove from oven and open foil; use caution as steam will be trapped in foil. Serve the tilapia and vegetables over cooked rice. Make sure to spoon liquid from bottom of foil over top of the fish and vegetables.
Fillet a La Veracruzana
Fillet a La Veracruzana
Recipe courtesy of Daisy Martinez
Yields 4 servings
Flour to dredge
4 fillets (either chicken or snapper; tilapia works too)
2 tablespoons extra-virgin olive oil
1 tablespoon vegetable or canola oil
1/2 large Spanish onion, sliced
1/2 large red bell pepper, cut into half-inch slices, lengthwise
2 cloves garlic minced
2 large plum tomatoes, cut lengthwise into 8 wedges
1 tablespoon capers
1 lime, juiced
1/2 cup cilantro, chopped
Salt and pepper
1 avocado, pit removed and sliced
Season the fillets with salt and pepper, and dredge in flour. Shake off any excess. Heat the 2 tablespoons of olive oil in a pan over high heat. When the pan is hot, add the floured fillets and cook until golden on one side. Flip the fillets and cook until golden on the other side. Heat the 1 tablespoon of vegetable oil in a pan and add the onions, peppers and the garlic. Cook until fragrant, then add the tomatoes and the capers and heat through. Add the lime juice and cilantro, and salt and pepper to taste. Remove fillets to plate and top with vegetables. Serve with Yellow Rice – Arroz Amarillo and garnish with a slice of avocado.
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