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15 minute Tilapia! Rich in Omega-3 fatty acid for all of you growing boys and girls (brain growth/development doesn't stop until you're ~25) :)

The lady of the house needs a healthy diet - expect more balanced meals in the future.

Step 1: Ingredients

Tilapia Fillets
Vegetable Oil (about 1/2 tablespoon per fillet)
Bread Crumbs*

*If homemade, add salt, pepper, basil and lemon zest. All to taste.

Step 2: Prep - Preheat Oven or Toaster Oven to 375F

Cover a baking sheet with tin foil and lightly grease.

Place a washed and dried fillet in a small bowl and pour over a half a teaspoon of vegetable oil. Gently rub in the oil to coat evenly.

Move fillet to a separate bowl with bread crumbs and coat evenly. Then place on your foiled and greased baking sheet.

Repeat for each fillet.

Step 3: Cook

Place your baking sheet in your preheated oven and bake for 8-10 minutes on the middle rack.

After 8-10 minutes, switch over to the broiler and broil for 3-5 minutes or until the fillets are golden brown.

Step 4: Serving Suggestions

I served with 'raisined' white rice and corn (off the cob). Asparagus seems to be a common vegetable to serve with fish, but in general - you'll do well with most steamed vegetables.
try using finely crushed tortilla chips instead of bread crumbs, then toppping with this crazy green sauce: place 1/2 bunch of chopped cilantro, 1 chopped jalapeno (seeded), juice of one lime, a 1/2 pint of sour cream, salt and pepper to taste in a blender...blend til smooth. top with chopped tomoatoes and sliced avacado...mmm...
We're trying to avoid things like sour cream, soft cheeses and heavy creams among other things.... sour cream is one thing I'm having trouble finding a substitute for :P
<p>i've put low fat cottage cheese in a blender, and come up with a very satisfactory substitute for sour cream when i was out or avoiding... </p>
what works for us very well is 1 part plain low-fat yoghurt mixed with 1 part low-fat quark. i'm not sure if quark (a german dairy product) is available in the US and what it is called ... (perhaps you can try trader joe's, i read that's german owned). my online dictionary (leo) tells me the translation is "curd cheese". both constituents have 0.2% fat and taste and texture are quite similar to sour cream. in fact i prefer this to sour cream and always make a large bowl to go with chili.
fat free sour cream really doesn't taste that bad if you combine it with other flavors...egg whites alone would make for a nice wash for the fish...fluffy and fat free...
It's not just the fat - it's also cholesterol (especially in processed foods). We've found some soy substitutes for cheeses and such. You might ask - why seafood when you're trying to reduce cholesterol? Luckily, this type tends to be HDL (not easily absorbed) - plus, you just can't get all of your necessary amino acids (proteins) from non animal sources :P This is true no matter how much my girlfriend begs :P But, I'll have to try the egg whites next time - for some reason, I never even thought of that :P Probably even better than the oil :P
LOL tilapia, just ate this a while ago. =)<br/>
one way to make this even faster and avoid the oil,egg etc,and some of the cost is to get the tiapia from the seafood counter and have them season it for you!i am the seafood manager at publix and i help people with these things all the time.most important!!!make sure the tiapia is fresh not sitting in the display for days,check to see that it isnt slick or faded looking many clerks wash the fish in ice water several times....yuck
If you work for publix... that must mean you're in my general area :P Unless publix has started moving north :P I didn't know that Publix would season fish for you - good to know. To be honest, it was strange for me dealing with these prepackaged fillets - I've never bought them that way (heh, I didn't even buy these :P).
Excellent, looks great. Well done! Can't wait to try it. Thanks for sharing.
You avoid using egg on this but it still looks good. Please give me something to do with mackerel (one of the oiliest and tastiest fishes, surely?) Cats were a right-pain last time, but appreciate your knowledge. L
Yes, that was the idea - eggs are another thing that's being reduced in the diet (well, at least the yolks). The same goes for the reason the oil was measured :) This was the first time I've tried using a vegetable oil instead of an egg wash - to be honest, I probably could tell the difference only with a direct comparison :P
I grew up on Kentucky Lake, and therefore I have a problem with eating every fish but tilapia deep fried. This looks like it would be really good - almost as good as frying. :D
I loves me some breaded tilapia, I pan fry mine to make it as unhealthy as possible.
Excellent Instructable, and a really nice presentation on the plate. May I suggest adding parsely to the breadcrumbs as well? And using olive oil with some crushed garlic in place of the plain vegetable oil is a nice addition as well.
tilapia is great.
Yum! Looks great! And I happen to have two tilapia fillets in the freezer, just waiting...

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