I try to eat a pretty healthy diet. Yes, I have the occasional treat but the meals I make, by and large, are pretty healthy. I don’t fry anything, use way less butter and oil then I used to, and try to bake all my protein sources. This fish was an experiment in using some new-to-me ingredients, and making it delicious with an interesting texture. I think I achieved my goal pretty well.
This fish is crispy, tender, and really, really good for you. The addition of chia seeds gives it a bit of color depth and a ton of fiber. The panko breadcrumbs keep the breading crunchy.
- 1 cup Panko Breadcrumbs
- 2 Tbsp Chia Seeds
- 1 tsp dried Parsley
- 1/2 tsp dried Dill
- 4 Tilapia fillets (or any firm white fish)
- 1/2 cup Egg Substitute
- Salt and Pepper
- Cooking Spray
- Preheat oven to 350 degrees. Spray an oven-safe cooling rack with cooking spray and put rack in a foil-lined cookie sheet (for easy cleanup).
- In a shallow dish, combine panko, chia seeds, parsley, dill, salt and pepper. Pour egg substitute in another shallow dish.
- Dry tilapia fillets with paper towels and then season with salt and pepper.
- Dredge tilapia in egg substitute, then the panko mixture, and place each fillet on top of the cooling rack. Sprinkle a bit more of the panko mixture on top of each fillet.
- Spray fillets with a light coat of cooking spray to help with browning.
- Bake at 350 degrees for 10 minutes and then bump the oven temperature up to 425 degrees and bake for another 5 minutes to brown the coating.
- Serve and enjoy!
Amy blogs at A Little Nosh, where she blogs about (usually healthy) recipes, products, and time-saving tips. As a busy working mom, she’s always looking for ways to make dinnertime quicker and easier, without resorting to boxed meals and canned goods. You can also find Amy on Facebook and Twitter.