Prep 15 mins
Cook 14 mins
This is a fabulous recipe for oven fried tilapia slightly adapted from Paul Prudhomme's wonderful "Fork In The Road" lower fat cookbook. I served this for dinner with family and it got rave reviews. Even my picky 5 year old eater enjoyed it. The ingredient list here is long, but is mostly spices. Please don't be put off, this is wonderful stuff and once you get the spice mixture combined, quite easy to make.
- 1 teaspoon salt
- 3⁄4 teaspoon paprika
- 3⁄4 teaspoon onion powder
- 3⁄4 teaspoon dry mustard
- 1⁄2 teaspoon garlic powder
- 1⁄2 teaspoon pepper
- 1⁄2 teaspoon cumin
- 1⁄2 teaspoon basil
- 3⁄4 teaspoon italian seasoning
- 4 (4 ounce) tilapia fillets
- 1⁄2 cup breadcrumbs
- 3 tablespoons sliced green onions
- 1 tablespoon dried parsley flakes
- 1 tablespoon olive oil
- Preheat the oven to 450 degrees.
- In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.
- In a shallow container mix the bread crumbs, dried parsley, and green onions.
- Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.
- Add the remaining spice mix to the bread crumbs, mixing well. Add the olive oil to the bread crumb mix, blending it in with your hands.
- Dredge the fish in the breadcrumbs, coating well.
- Shake off any excess breadcrumbs.
- Place the fish on a baking pan that has been sprayed with non-stick spray.
- Bake for 6 minutes.
- Turn over and bake for 4 minutes.
- Turn over again and bake until flaky, about 4 more minutes.
- Serve immediately.
This recipe is great except it's WAY TOO SALTY!!!!! I'm still going to give it four stars, because I will try making it again with less than half the amount of salt the recipe calls for. I really hope people come across my comment or others before the make this for dinner, because it's VERY SALTY!!! Other than that, the spice blend creates a great flavor for the tilapia :) YUM!
This could have been a really good seasoning blend, however it turned out WAY too salty for my taste (and I love salt)... so much so that the tilapia went straight into the trash. Next time I will try with a lot less salt...
AWESOME recipe! Because of all the comments, I reduced the salt to 1/2 teaspoon. I also did as someone suggested to dip the fish in egg (after seasoning with 4 tsp. seasoning) and then covering with bread crumbs. We loved the chopped green onions in this! This recipe is keeper for sure!