Everyone knows they should eat more fish. However, it can be so difficult to find and get fresh, healthy and environmentally conscious fish. I am lucky enough to live in a place where fish is affordable and easy to come by, but for many that’s not the case. This is one of the many reasons I love tilapia. It’s plentiful, low in mercury, safely farmed and relatively easy to find, especially frozen. It’s also generally cheaper than other types of fish (salmon, swordfish) and can be quickly and easily turned into a delicious dinner.
Craig and I were both feeling like fish after a decadent weekend, so I decided to dress up some tilapia filets we picked up. I combined two strong flavors, lemon and parmesan, with some whole wheat breadcrumbs for a light and healthy topping for the fish. Start to finish this recipe takes about 15-20 minutes total, making it a great weeknight dinner option.
The result was tangy and delicious. The flavors complimented the fish without being overpowering. I was really happy with the taste as well as the simplicity of the recipe. I served this with asparagus and wild rice, but it could work well with anything.
1lb tilapia filets, rinsed and patted dry
1/2 cup whole wheat panko
2 tbsp lemon zest (approx 1/2 a medium sized lemon)
1 tbsp dried parsley
1/4 cup grated parmesan cheese
1 tsp red pepper flakes
salt and pepper
Step by Step Instructions:
1. Preheat oven to 375
2. In a shallow dish, mix together breadcrumbs, zest, cheese, parsley and red pepper
3. Coat each piece of fish with breadcrumb mixture, using your hand to pat it down
4. Lay fish filets on a greased cookie sheet
5. Continue until each filet is coated
6. Season with salt and pepper to taste
7. Bake for 10-12 minutes, until fish is flaky and breading is crisped
8. Serve with a lemon wedge