Oven-Fried Sesame Tilapia
"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."
Original is 4 servings
Ingredients
Nutritional
- 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
Step by Step Method
Step 1
Brush the teaspoon of oil on a medium-sized baking sheet.
Step 2
Spread 1/4 cup baking mix in a shallow dish.
Step 3
Beat milk and egg together in another shallow dish.
Step 4
Combine remaining baking mix and 1/4 cup sesame seeds in a third dish.
Step 5
Pat fish dry with paper towels.
Step 6
Take a fish fillet and dredge it in the plain baking mix, turning to cover both sides.
Step 7
Next, dip fillet in the egg mixture, turning to cover both sides.
Step 8
Dredge fillet in sesame seed mixture, turning to cover both sides and patting in well.
Step 9
Place fillet on baking sheet and sprinkle an additional 1 teaspoon sesame seeds on top. Repeat with remaining fillets.
Step 10
Cover with plastic wrap or foil and refrigerate for one hour. Do not skip this step.
Step 11
Preheat oven to 425° Fahrenheit.
Step 12
Remove covering from fish and drizzle with olive oil or melted butter.
Step 13
Bake, uncovered, for 20-25 minutes, or until browned and crisp.
Step 14
Lightly sprinkle with salt while hot.
Tips
No special items needed.
2 Reviews
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