I've posted this recipe before but it bears repeating. Tilapia is a slightly sweet firm white fish, it is very versatile and reasonably priced. This is an easy, fast, and surprisingly delicious (and extremely kid friendly) recipe. This can literally go from the fridge to the table in 15 minutes... seriously. With 2 minutes more prep you can turn out an extra batch for the freezer... it reheats beautifully.
Cornflake Crusted Tilapia
1 lb Tilapia filets (4-6)
2.5 c cornflakes, crunched up
1 egg, beaten
1/4 c flour
2T spice rub*
preheat oven to 400 baking time 10 mins
Coat the bottom of a large rimmed baking sheet with the oil, spread to coat evenly and set aside. Line up three pie pans or shallow bowls or plates. Place the flour and spice rub in one and whisk together. Beat one egg in the 2nd pie pan. Pour the crunched up Cornflakes in the third (I just crunch them with my hands). Dip each filet, one at a time, in the flour turning to coat evenly, the egg mixture and then the cornflakes. Place them on the oiled baking sheet. Bake for 5 mins, turn over and finish baking for an additional 5 minutes.
each filet is 200 calories
*Spice Rub (adapted from Rachael Ray)
1 1/2 tablespoons (1 1/2 palmfuls) sweet paprika
1 1/2 tablespoons (1 1/2 palmfuls) ground cumin
1 teaspoon (1/3 palmful) dried oregano
1 teaspoon (1/3 palmful) ground coriander
1 1/2 teaspoons (1/2 palmful), coarse kosher salt
Mrs Furious Food TV... You can watch me make it!