Broiled Tilapia with Breadcrumbs
Post date
Thursday, December 17, 2009 - 22:20
Source of Recipe
Whole Foods
Serves/Makes/Yields
4
Recipe Description
To tell when the crunchy, breadcrumb-topped tilapia fillets are cooked just right, look for their flesh to become opaque and flake easily with a fork.
Ingredients
Breadcrumb Topping
3/4 cup unseasoned breadcrumbs
3 tablespoons butter
Fish
1 1/4 pounds tilapia fillets
3 tablespoons extra virgin olive oil
Salt and freshly ground black pepper to taste
1/2 lemon, quartered
Preparation
- Sauté breadcrumbs briefly in 3 tablespoons butter over medium-low heat. Set aside.
- Preheat broiler.
- Brush baking pan with a bit of oil.
- Brush rest of oil on fish and sprinkle with salt and pepper.
- Place fillet about 4 inches from heat source.
- Change the position of the pan every 2 minutes or so to brown fish evenly.
- Baste once or twice with drippings from the bottom of pan, or a bit more olive oil.
- About 2 minutes before fish is done, spread on breadcrumbs.
- Allow 8 to 10 minutes cooking time per inch of thickness of fish. (If fish cooks too quickly, lower heat to 500°F and finish cooking.)
- Serve with lemon wedges.
Nutrition Information
Per serving (187.3g-wt.): 390 calories (200 from fat), 23g total fat, 8g saturated fat, 32g protein, 15g total carbohydrate (1g dietary fiber, 1g sugar), 95mg cholesterol, 520mg sodium
Type of Meal