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December 16, 2009

Crispy Baked Tilapia Fillets

This recipe is really healthy and takes almost no time to prepare. I found it HERE but slightly modified it. The sauce was my idea.

(4 servings)


1 lb/4 fillets of tilapia

1/3 c all-purpose flour

¾ tsp salt

½ tsp black pepper

2 egg-whites

½ c plain bread crumbs

2 tbsp sesame seeds

½ tsp dried basil

Extra virgin olive oil, for drizzling

And for the sauce:

2 tbsp plain mayo

1 tsp sour cream

½ -1 tsp hot sauce (adjust to your own taste)

1 tsp brown mustard

1 tsp lemon juice

A pinch of salt+pepper

Preheat the oven to 450F. Line a baking sheet with foil and spray with cooking spray (for easy cleanup.) Set aside.

In a dish, combine flour, salt and pepper. In another dish, combine the bread crumbs, sesame seeds and basil. Whisk the egg-whites until frothy in a third dish. Dredge the fillets first in the flour, then in the egg-whites and lastly in the bread crumbs. Place the fish on the baking sheet and drizzle lightly with olive oil. Cook 10-12 minutes, until golden brown. In the meantime, prepare the sauce by combining all the ingredients together.

P.S: It’s finals week now and the fall semester is coming to its end at last. I’ve been so busy and haven’t had time to bake a single cookie : ( How awful. Hopefully I’ll have time soon.


Pam said...

I love tilapia - especially baked like this.

Good luck with finals.

Heavenly Housewife said...

Oh, no, no time for cookies???? Well at least you have this gorgeous fish, love the sauce too.

George Gaston said...

Sasha... Tilapia is one of my favorite fish to cook. The texture holds up like no other fish. Thanks for this terrific recipe... I definitely will give it a try.

(always)alanna said...

those cookies look delicious- i think ill try them very soon! they have such a good presentation! i posted a food recipe recently for candy ornaments on my blog about 3 posts ago titled "candy, candy, CANDY!". you should check it out- i think you'd like it and its super easy and gorgeous
fabulous blogg!