I buy frozen tilapia bags for those night when I know I want lean protein, but I haven’t had time to get to the grocery store. These trusty fillets are day-savers because each fillet provides around 20 grams of protein for about 3 grams of fat.
The easiest way to cook them is a simple sear in a pan with some salt, pepper, lemon, but I wanted something a little different yesterday and happened upon this recipe on Simply Recipes. It takes a little bit of prep work, but the flavor and crunch were worth it. I was surprised at how well the sun-dried tomatoes incorporated into the crust!
I served this with a very simple balsamic, olive oil, salt & pepper roasted summer squash & brussel sprouts that I got from our co-op subscription. Toss everything and spread on a roasting pan. Cook at 425 for 15 min & broil at the end for another 5 min to get a nice crispiness.
- 1 cup breadcrumbs or panko
- 2 tsp herbes de provence or italian seasoning
- 2 tsp onion powder
- 1 tsp garlic powder
- 2 tsp paprika
- 1 tsp salt
- 1 TB grated cheddar cheese
- 8 sundried tomatoes, packed in oil
- 2 Tbsp olive oil
- 4 tilapia fillets
- Flour for dusting, about ⅓ cup
- 1 beaten egg
- Heat oven to 350
- Place breadcrumbs, herbes de provence, onion powder, garlic powder, paprika, salt, cheddar in food processor & pulse til combined.
- Add sun-dried tomatoes and olive oil and pulse a few times til coarse & mealy
- Line a baking pan with foil and spray with cooking spray.
- Place flour in a bowl, beaten egg in a bowl, and empty plate in a row.
- Dredge fillet in flour, dip in egg and shake off excess. Spoon some crust onto plate and place fillet on top. Spoon more crusting on top of filet and press crust to cover filet on both sides. Place filet on lined baking pan.
- Repeat for each fillet.
- Cook for 10 min at 350. Broil for 5 min to get nice crust.