Oven-Fried Sesame Tilapia
October 21, 2011
"I wanted an oven-fried fish recipe that didn't contain breadcrumbs or cornmeal. After some fiddling, I came up with this. Other white fish fillets can be substituted for the tilapia. Prep time includes chilling time. Please don't skip the chilling step; it makes a big difference."
- Serving Size: 1 (120.7 g)
- Calories 271.6
- Total Fat - 21.6 g
- Saturated Fat - 4.4 g
- Cholesterol - 79.2 mg
- Sodium - 582.8 mg
- Total Carbohydrate - 4.9 g
- Dietary Fiber - 1.4 g
- Sugars - 2.5 g
- Protein - 15 g
- Calcium - 186.5 mg
- Iron - 2.3 mg
- Vitamin C - 0.4 mg
- Thiamin - 0.2 mg
Brush the teaspoon of oil on a medium-sized baking sheet.
Spread 1/4 cup baking mix in a shallow dish.
Beat milk and egg together in another shallow dish.
Combine remaining baking mix and 1/4 cup sesame seeds in a third dish.
Pat fish dry with paper towels.
Take a fish fillet and dredge it in the plain baking mix, turning to cover both sides.
Next, dip fillet in the egg mixture, turning to cover both sides.
Dredge fillet in sesame seed mixture, turning to cover both sides and patting in well.
Place fillet on baking sheet and sprinkle an additional 1 teaspoon sesame seeds on top. Repeat with remaining fillets.
Cover with plastic wrap or foil and refrigerate for one hour. Do not skip this step.
Preheat oven to 425° Fahrenheit.
Remove covering from fish and drizzle with olive oil or melted butter.
Bake, uncovered, for 20-25 minutes, or until browned and crisp.
Lightly sprinkle with salt while hot.
Tips & Variations
No special items needed.