Friday, September 10, 2010

Baked Tilapia

Part of my standard weekly menu planning is to include one seafood dish and one non-meat dish. When I started doing these menu plans, I thought I might have to really scour the internet and my cookbooks for to find good recipes that fit these categories. Surprisingly, I haven't had any trouble (yet) with finding either recipes!

Our seafood meal for the week was baked tilapia. This is incredibly quick to make - the only prep work is chopping vegetables (although you could always buy pre-chopped or frozen vegetables). It was also really good with very light flavors. Tilapia is very mild (it doesn't have a very "fishy" taste to it) so it would be a good choice even for those who don't usually like fish.

I didn't use measurements for spices - it's really easy to just sprinkle each fillet with the different spices - but in the recipe below, I guessed what measurements I ended up using. Finally, We rounded out the meal with corn on the cob (the corn here is so good we've been having it at least once a week!).

Baked Tilapia with Roasted Vegetables
Taken from: AllRecipes
  • 4 (4 ounce) fillets tilapia
  • 2 teaspoons olive oil
  • 1/4 teaspoon Old Bay Seasoning
  • 1/4 teaspoon cayenne
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried parsley
  • salt & pepper
  • 1 lemon, 1/2 sliced and 1/2 juiced
  • 1/4 cup whole wheat bread crumbs (I used store-bought but you could also run a bread slice through a food processor)
  • vegetables for roasting (I used cauliflower, broccoli and red pepper)
-Preheat the oven to 400 degrees F. Grease a 9x13 inch baking dish.
-Place the tilapia fillets in the bottom of the baking dish and brush with olive oil and squeeze the 1/2 juiced lemon onto the fish.
-Season with spices and sprinkle with salt and pepper.
-Pat bread crumbs on the tops of each fish fillet and spray with cooking spray.
-In a separate baking sheet covered with aluminum foil, arrange the mixed vegetables, cover with olive oil, and season lightly with salt and pepper.

-Cover the dish and bake for 20 to 25 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.
Serve with sliced lemon.

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