Friday, July 10, 2009

Panko breaded tilapia with orange salsa

A few weeks ago, we tried a recipe for roasted tilapia with and orange parsley salsa (recipe here). The basic idea was good, we thought, but the fish was too bland. So, to make it a little more interesting, I breaded the fish, and tried to incorporate some of the flavors from the salsa into the fish. The end result, as you can see, looks delicious, and tasted much better than the original, without much added fat.

For the fish:

2 tilapia filets
1/2 cup milk
~3/4 cup panko bread crumbs
1 tbsp sesame seeds
1/2 - 1 tsp orange zest
salt and pepper, to taste
1 tsp light oil

  • Preheat oven to 400°
  • Mix dry ingredients in a shallow bowl
  • Heat oven-safe frying pan over medium high heat
  • Dip fish filets in milk and then coat in breading
  • Fry fish on one side until golden brown, approximately two-minutes
  • Flip fish and transfer pan to oven - bake for 8-10 minutes longer, until fish is flakey
  • Serve with rice and salsa (link above)