Oven-Fried Sesame Tilapia

4
Servings
1h
Prep Time
25m
Cook Time
1h 25m
Ready In


"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 recipe yields 4 servings
OK

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 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 & Variations


No special items needed.

Related

Mikekey

A nice change from the usual breading. Lots of flavor from the sesame seeds. Easy to make, too.

review by:
(22 Jan 2014)

Derf "RIP" Forever in our Kitchen

Excellant coating on this tilapia. I never would have thought to use a baking mix to coat fish, i didn't have a proper buttermild baking mix but i did have buttermilk pancake mix which i used with great success. Together with the sesame seeds this make a lovely coating. I cooked mine on my grillpan, it came out beautifully.  I will definately use this again, thanks for posting.

(16 Oct 2012)