Being from the south, I love all things fried. Fried fare was a regular part of my diet as a young man. As I’ve gotten older, I moderate how much fried food I ingest. This recipe gives me the sensation of eating fried fish, but it’s not actually fried.
My friend Felix suggested that I include a Healthful Dishes category and I think it’s a great idea. We all like to indulge occasionally, but as we get older, the majority of what we ingest should be “body friendly”. As I post recipes in the future, I’ll make suggestions to the dish which make will make it more healthful.
The only tweak I would potentially make to this dish would be to substitute whole wheat panko bread crumbs. The remoulade sauce contains mayonnaise, so use it sparingly to cut down on fat and calories.
Ingredients
4 tilapia filets
1 cup panko bread crumbs
1/2 cup grated parmesan cheese
2 tsp garlic powder
1 tsp Old Bay Seasoning
1 tsp pepper
2 eggs, beaten
Extra virgin olive oil
1 cup mayonnaise
2 tbsp minced onion
2 tbsp minced dill pickle
1 tsp minced capers
1 tbsp minced red bell pepper
1 tsp dijon mustard
1 tsp lemon zest
1 tbsp lemon juice
1 tsp Worcestershire sauce
2 tsp prepared horseradish
1 tsp anchovy paste
Pepper to taste
Instructions
1. Blend all ingredients.
1. Preheat oven to 400 degrees.
2. Mix dry ingredients in a shallow dish.
3. Beat eggs in another shallow dish.
4. Dip the tilapia filets in egg then cover in bread crumbs mixture.
5. Place breaded filets on a broiler rack.
6. Drizzle the filets with olive oil.
7. Place rack in oven and bake for 10 to 15 minutes depending on thickness of the filets.
8. Change the oven mode to broil.
9. Continue cooking for 2 to 3 minutes until the bread crumbs turn light brown and crispy. Watch the fish carefully while under the broiler and do not overcook.
10. Serve with remoulade sauce.
https://southernboydishes.com/2012/09/03/parmesan-crusted-tilapia-with-remoulade-sauce/
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