Wednesday, June 29, 2011

Lemon-Parmesan Crusted Tilapia

White fish fillets are good for us and we know it. What's the harm in dressing them up with a hint of naughtiness? None. I took a tilapia fillet and dredged it, not in flour or breadcrumbs, but in Parmesan cheese! Heavenly. The cheese is salty and imparts great flavor to the fish while also giving it a great crust. The lemon zest adds the perfect punchy flavor. No need to marinate and this cooks up in 20 minutes, so you can make it after work. What's not to love?Lemon-Parmesan Crusted Tilapia
3 Tilapia (or other firm, white) fillets
1 lemon
1/4 cup Parmesan cheese
1 Tbs. flour
1 tsp. thyme
1 egg
olive oil
salt and pepper
1. Combine zest of a whole lemon with Parmesan cheese, flour, thyme, 1/2 tsp. salt and 1/4 tsp pepper.
2. Crack egg into a shallow bowl and whisk with 1 tsp. water.
3. Dip the fish into the egg wash and then into the Parmesan mixture to coat.
4. Spray a baking dish with non-stick spray and set the fillets into the dish. Sprinkle them lightly with olive oil.
5. Bake in a preheated 425 degree oven for 15-20 minutes until crispy on the edges and beginning to slightly brown. The fish will be opaque and flaky when it is cooked through.
6. Slice the lemon (the one you zested) and squeeze a hint of fresh lemon over the fish.
Plate up and enjoy.

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