When I went to my first dietician appointment about a month ago, we talked about ways to get more lean protein into my diet, and she gave me some fish recipes to try. I like cooking and I like fish, but I’ve never really cooked a lot of fish “from scratch.” The fish guy at the grocery store helped me pick out tilapia, a fish that isn’t too far from my comfort zone and one that would be appropriate for both recipes I had picked out.
(After doing a little googling, I found that a very similar recipe was found in Cooking Light, and also other places around the web.)
Crispy broiled tilapia with lemon dill sauce
Baked crispy tilapia with dill sauce
Ingredients
1/4 cup Panko (I used whole wheat, but I wouldn’t recommend them. They tasted stale.)
1/2 tsp paprika
1/2 tsp garlic salt
1/2 tsp pepper
1 large tilapia fillet
2 egg whites
2 Tbs light mayo
1 Tbs chopped dill pickle
1/2 tsp chopped dill
1/2 tsp lemon juice
olive oil cooking spray
Looks pretty harmless.
Directions
1. Beat egg whites.
2. Combine spices and panko in a large, flat-ish bowl.
3. Dredge fish through egg whites and then through the panko mixture to cover.
4. Spray baking sheet with non-stick olive oil spray and place fish on the pan.
5. Broil for about 4 minutes on each side, or until done.
6. Mix mayonnaise, pickle, dill and lemon juice to make sauce.
This is one filet cut in half in the egg whites.
These are the whole wheat panko breadcrumbs I used. Maybe they would be better used in a dish with more oil, but they were pretty stale tasting this way. I wouldn't buy them again.
After the egg whites, put the fish in the panko mix.
Spray with nonstick spray and broil.
Mix ingredients for sauce while fish is cooking.
The recipe for this seemed iffy with the chopped pickles, but it was actually pretty good.
Serve!
Lizzie, Back when I ate fish my favorite flavor to use with talipia was lime. I used to bake it, then flake it up and eat it in a whole wheat tortilia with spinach, corn salsa, tomatillo, and avacado. To me (from what I remember)talapia went well with most traditional mexican flavors. Yeah for getting lean protein! My favorite source is Bob’s Red Mill Lentils. They are packed with iron too! When cooked, they get really creamy like a potato soup
David will cook Parmesan encrusted tilapia (with bread crumbs) and squeeze lemon juice on it. (I like it but it’s a type of fish he’d rather not have.) Are you gonna get into sushi?
That sounds good too. I need a lesson on different kinds of fish, i think.