Baked Tilapia with Lots of Spice

Thursday, December 15, 2011

I got this recipe from member, ladypit, at http://www.food.com/ who got it from Paul Prudhomme's wonderful "Fork In The Road" lower fat cookbook. It sounds like a lot of spices, but it really makes the fish tastes soooo good. I did decrease the salt and cumin by half based on reviews and I loved how it came out. I will definitely be making this again. Enjoy!


Baked Tilapia with Lots of Spice

Ingredients:
1/2 tsp salt
3/4 tsp paprika
3/4 tsp onion powder
3/4 tsp dry mustard
1/2 tsp garlic powder
1/2 tsp pepper
1/4 tsp cumin
1/2 tsp basil
3/4 tsp Italian seasoning
4 (4 ounce) tilapia fillets
1/2 cup breadcrumbs
3 tbsp sliced green onions
1 tbsp dried parsley flakes
1 tbsp olive oil

Directions:
Preheat the oven to 450 degrees.
In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.
In a shallow container mix the bread crumbs, dried parsley, and green onions. Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.

Add the remaining spice mix to the bread crumbs, mixing well. Add the olive oil to the bread crumb mix, blending it in with your hands. Dredge the fish in the breadcrumbs, coating well. Shake off any excess breadcrumbs. Place the fish on a baking pan that has been sprayed with non-stick spray. Bake for 6 minutes. Turn over and bake for 4 minutes. Turn over again and bake until flaky, about 4 more minutes. Serve immediately.

4 Servings

Calories: 202; Fat: 6.3 g; Carbs: 11.5 g; Protein: 25.1 g; Fiber 1.2 g

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