Baked Tilapia Topped with Parmesan Breading

photo(258)It’s Good Friday, the last of “Meatless Fridays” observed by many Catholics during the season of Lent, so before we build on the anticipation of Easter — egg hunts, Easter feasts and all –let’s prepare one more fish recipe, using one of my favorites — the tilapia.  This recipe came by accident: the breading I was preparing didn’t quite turn our the way it should be; it was more moist and lumpy than anything else. So instead of having the fillets breaded through and through on both sides, I thought of using the lumpy breading as a topping for the baked tilapia fillets.  I thought it turned out well, but you be the judge! Enjoy!

 

INGREDIENTS

3 tilapia fillets (about 1.5 oz)

1/2 cup bread crumbs

1/4 cup whole wheat flour

1/4 cup grated Parmesan cheese

1 fresh egg

1/4 cup low-fat milk

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp paprika

1/2 tsp dried parsley

1/2 tsp dried basil

Salt and pepper to taste

Cooking spray (Olive oil).

1 fresh avocado, sliced

6-8 pcs, steamed asparagus

1/3 cup mayonnaise

DIRECTIONS

Whisk together egg, milk, bread crumbs, Parmesan cheese, garlic powder, onion powder, paprika and dried basil.  Spray Olive oil over the mixture to moisten. Add salt and pepper to taste.  The mixture will be lumpy.  Spread flour on a plate.  Roll the fillets into the flour to coat both sides then shake off excess flour.  Place the coated fillets on a flat baking sheet lined with aluminum foil. Place lumps of the mixture on top of each fillet spreading them evenly as much as possible. Lightly spray the fillets with Olive oil.  Pre-heat oven to 425 degrees.  Place baking sheet in the oven and bake the fillets for 25-30 minutes.  Serve warm with fresh avocados and steamed asparagus, with mayonnaise on the side for the dip. If desired, sprinkle more grated Parmesan cheese over the fish.

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