9/20/10

6 Parmesan Crusted Tilapia

How often do you eat fish?

I probably eat it five times a year.

Did you know you are supposed to eat fish 2-3 times per week?

One of those portions should be oily fish.

Huh?  

I didn't realize there was an oily fish.  I just knew I liked boneless white fish.
Halibut, talapia, or cod.

So what is oily fish?
Salmon
Mackerel
Herring
Sardines
Eels
Swordfish

Okay, what about mercury?  All fish have mercury, but some have more than others.  Check here for a complete list from Dr. Oz.

I just discovered that I should have canned tuna three times or less per month.  Why?  Because it is high in mercury.  I have a case of the stuff in my storage room downstairs and guess what?  It only has a shelf life of two years.

To introduce more fish into our diet, I got a box of individually frozen tilapia from Costco.  Now what?
Look up some recipes on the Internet.  I like finding recipes that have ratings/reviews from people who have actually made the recipe and eaten it.

I stumbled upon Rachel Ray's Parmesan-Crusted Tilapia.  There were only 23 people who rated the recipe, but it received high marks.  Looks like a very simple recipe with four ingredients: fish, paprika, parmesan, and parsley.  Oh, and count the olive oil and lemon wedge.  Looked too easy to be true, but here goes...

I took my frozen, yes, frozen fish and brushed it with olive oil on a foil lined baking pan.

In a separate bowl, I combined the paprika, parmesan and parsley.

I didn't have 1 T. fresh parsley, so I used 1/2 T. dried.






Dipped the frozen fish into the mixture and started having second thoughts...

this looks like a lot of paprika.

I'm not sure how this is going to turn out...

Put it into a 400ºF oven and cooked it for about 20 minutes.  If you have fresh or thawed out fish, it will only take 10-12 minutes.


The result?

Crispy, cheesy, flaky fish.  Too easy, too good to be true, but it is!


Now this, I can eat twice a week.  What is YOUR favorite fish recipe?


Rachel Ray's Parmesan-Crusted Tilapia
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