Most of today's tilapia are farm-raised.
Tilapia, which has been eaten for thousands of years, has surged in popularity recently as nutritionists have touted the health benefits of seafood. Even though tilapia has fewer of the healthy omega-3 fatty acids than other fish, it is inexpensive and absorbs flavors easily. Some people prefer their fish to have a crunchy crust, but deep frying adds a lot of oil to the tender meat. One cooking method that produces a good crunch without the extra oil is oven frying. Add this to my Recipe Box.
Instructions
1. Preheat the oven to 450 degrees Fahrenheit. Pour 1/4 cup of flour, 1/2 teaspoon of salt, and 1/8 teaspoon of pepper in a medium-sized glass bowl. Mix the ingredients together with a fork.
2. Pour two egg whites into a bowl. Beat the egg whites for 1 minute or until they are light and frothy.
3. Mix together 1/4 cup of dried bread crumbs or panko, 1/4 cup of cornmeal and 1/2 teaspoon of basil in a medium-sized bowl.
4. Dredge the tilapia fillets in the flour mixture, then dip the coated fish in the egg whites. Finish the breading process by rolling the fish in the cornmeal/bread crumb mixture.
5. Coat a baking sheet or pan with canola spray oil. Arrange the fish on the pan, then bake them in the oven for 10 to 15 minutes. The fish is done when it flakes up easily with a fork.
Tags: with fork