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

6 comments:

  1. We eat tilapia about 2-3 times a month - the kids love it because it isn't "fishy". I usually grill it and make fish tacos - so easy and so delicious!

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  2. I know it's good to eat salmon, so every month or two I buy a giant filet of alaskan wild salmon. I throw the whole thing in the oven for 20-30 minutes or so (check it every now and then) with a little olive oil, salt and pepper. Then we eat some for dinner that night, and I flake it and freeze the rest. Then it's easy to thaw (you could freeze it in smaller portions) when you want some to top a salad, stir into a potato soup, or just have alongside rice or quinoa. The salmon is pricey but we usually get 5-6 meals out of it! Then that gets those great fatty acids in us on a regular basis. Also, I only have to handle raw fish once. :)

    This looks like a great recipe! I love that you started with frozen fish! :)

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  3. Sounds delicious, unfortunately I'm allergic to Tilapia. Either that or it was the seasonings on the Tilapia - but I'm not daring enough to try it again.

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  4. Good information! I needed a 101 in fish. I have some tilapia in the freezer that needs a home, your recipe looks delicious.

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  5. The crust looks great on the fish!

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  6. I'm not a fish person, but I had fish THREE times last week. It had to be a personal record. I've only recently allowed tilapia back into my life after a bad tilapia trip several years ago. This looks like a great way to fix it!

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