Tuesday, April 26, 2011

Oven "Fried" Tilapia with Low-Fat Tarter Sauce

Serves: 2

Prep Time: 10 minutes

Cook Time: 12 minutes

This is one of my favorite ways to have "fried" fish but without all the grease. Plus, paired with my homemade tarter sauce and it is perfect!

What It Takes:
4 Tilapia Fillets
1 Egg
2 T Milk
1 1/2 C Panko Bread Crumbs
1 t Dried Parsley
1/4 t Fresh Ground Pepper
1/2 t Onion Powder
1/2 t Garlic Powder
1/8 t Cayenne Pepper
Pinch of Salt
1/2 C Parmesan Cheese

How to Do It:

Preheat oven to 500 degrees. Prepare a baking sheet by lining with foil and spraying with olive oil Pam.

Beat egg and milk together in a pie plate.

Mix all the dry ingredients together in a separate pie plate.

Dip a piece of tilapia into the egg mixture. Coat very well, pressing the crumbs down onto the fish, with Panko crumbs. Continue with all of the pieces.

Place fish on the baking sheet. When all four have been well coated, spray the top of the breading with more olive oil Pam.

Place baking sheet in the oven and cook fish for 10-12 minutes. Until the fish flakes easily with a fork.

While fish is cooking, prepare the tarter sauce by mixing together:
1/2 C Light Mayonnaise
1/4 C Sweet Relish
1 T Sugar
1/2 t Dried Parsley
1/4 t Onion Powder

I place the mixture in the fridge until the fish is ready.