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)

Ingredients:

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.