Easy Oven Crusted Tilapia Fish Fillets
Simple Dill and Parmesan Flavoured Tilapia Dinner Recipe
Aug 25, 2009
Tilapia is the common name for over a hundred species of fresh water fish. As a white fish, Tilapia is a great substitute for cod, sole, flounder, haddock, and grouper. Simply replace standard cooking times and recipes for these similar types of fish with Tilapia. With fish becoming an increasingly popular staple of the modern diet for its excellent health benefits, many types of fishing practices are not environmentally sustainable.
Tilapia is a Healthy Environmentally Sustainable Choice with a Rich History and Increasing Popularity
For the environmentally conscious, Tilapia is an ideal choice for its sustainability. As an herbivore, Tilapia thrives on plankton and algae, growing almost thirteen times their original body size. Farmed in more than eight-five countries, Tilapia have low levels of mercury and are often toxin free sue to their diet. Although Tilapia farming dates back to the ancient Egyptians, its surge in popularity in recent years has quadrupled its consumption in North America since the 1980s. Mild with a distinctly non-fishy taste, this flaky fish is easy to prepare and will please even non-seafood lovers.
For a quick no-fuss dinner with minimal preparation, Oven Crusted Tilapia Fillets with Dill and Parmesan are ready in 30 minutes.
Oven-Baked Crusted Tilapia Fillets with Dill and Parmesan
Serves 4
- 4 fresh of frozen boneless Tilapia fillets
- ½ cup plain breadcrumbs
- ¼ cup of milk
- ¼ cup of butter or margarine
- 3 tbsp prepared parmesan cheese
- 2 tbsp dried dill
- 1 tsp garlic powder
- salt and pepper to taste
If working with frozen Tilapia fillets, defrost before cooking.
Cooking Instructions
- Combine dry ingredients, salt and pepper in a large bowl. Lightly grease a baking dish with butter or margarine. Preheat oven to 375 degrees F.
- Place milk in a separate bowl, large enough to place one Tilapia fillet in at a time. Take turns dipping each fish, making sure to properly submerge each fillet.
- After fillet is coated in milk, dredge it in the prepared bread crumb mixture. Ensure all sides of the fish are covered, and place the fillet in the greased baking dish. Repeat steps 2 and 3 with each fillet.
- Once all fillets are properly coated with breadcrumb mixture, drizzle with melted butter. Place the fillets in the oven for 25 minutes. Fish is fully cooked when it is white and flaky.
Serve with a wedge of fresh lemon and tartar sauce.
Variations on Breadcrumb Coating for Additional Flavours
This recipe is great for experimentation, and is easily adjusted for more servings. Suggestions for different flavorings include substituting dill for curry powder, Italian or Greek seasoning blends, and paprika. For added spice cayenne pepper can turn up the heat and the flavour.
