Tilapia Fillets breaded with Panko only on one side with steamed Asparagus and short grain brown rice.
I hear ya. I have high cholesterol and am also anemic. So, coming up with dinner ideas is challenging. Plus, I am not much of a cook. I am a fast learner though.
Recently, my husband, who is a chef, taught me how to make Tilapia fillets with a Panko mixture applied to only one side.
I apologize if I sound really elementary with this recipe, but I truthfully don't cook that often. My husband does most of the cooking, but I have to say, I have never messed up this recipe. I better knock on something quick!
Pre-heat the oven to 375 degrees.
First, get some Tilapia fillets. They are super easy to cook and cook really fast. I buy them at Costco not frozen.
Dust both sides with salt and pepper.
In a small dish combine plain Panko (Don't substitute with bread crumbs. It won't be as crispy.) with finely diced, fresh garlic, finely chopped parsely, and extra-virgin olive oil. Don't add too much oil. I like to add it to the mixture last. You want to still be able to feel the panko. Don't drench it with the oil.
How much of this mixture you make depends on how many fillets you will be making. If the meal is for over 6 people I would definitely start with, at least, 3 cups of plain Panko.
Liberally bread only one side of each tilapia fillet with your Panko mixture.
Line a baking sheet with parchment paper and brush with extra-virgin olive oil. Don't skimp on the olive oil, but don't pour it on either. A nice, light coating will do.
I wondered why you couldn't use a baking dish and my husband said you wouldn't get the same crisp on the fish. Good to know....
Place your fillets on the parchment paper and bake in the oven for about 10-13 minutes. The Panko should look nicely browned and a toothpick should easily slide through the fish. Be careful when removing the fillets from the baking sheet. Oh....don't broil this fish. I'm not sure why, but my husband says just don't. 8)
Serve with a side of steamed asparagus, also dusted with salt and pepper and a piece of lemon on the plate. If you want to add a starch, you can make Lundberg Short Grain brown rice. It is the BEST brown rice I have ever eaten.
A nice white wine with dinner should top it off.