Servings:4
Why should chicken have all the fun? In this recipe, it’s a mild and quick-cooking tilapia that gets a coating of herbs and cheese. And, because of its simple yet flavorful sweet tomato sauce, even people who usually pass on fish are willing to give this dish a try.
betway电子竞技俱乐部
- 2 large cloves garlic, minced (about 1 Tbs.)
- 6 Tbs。特级初榨橄榄油
- 14.5-oz. can diced tomatoes
- Pinch granulated sugar
- Kosher salt and freshly ground black pepper
- 3/4 cup fresh breadcrumbs
- 3/4 cup finely grated Parmigiano-Reggiano
- 1/2 cup chopped mixed fresh herbs, such as thyme, parsley, chives, or oregano
- Four 6-oz. skinless tilapia fillets
- 1 large egg
Nutritional Information
- Calories (kcal) : 420
- Fat Calories (kcal): 230
- Fat (g): 26
- Saturated Fat (g): 5
- Polyunsaturated Fat (g): 3
- Monounsaturated Fat (g): 16
- Cholesterol (mg): 105
- Sodium (mg): 730
- Carbohydrates (g): 11
- Fiber (g): 2
- Protein (g): 38
Preparation
- In a small (1- to 2-quart), heavy saucepan, cook the garlic in 2 Tbs. of the oil over medium heat until it begins to color, 1 to 2 minutes. Add the tomatoes and their juices, sugar, and a pinch each of salt and pepper. Simmer for 15 minutes, stirring occasionally and breaking up the tomatoes with a wooden spoon. Season to taste with salt and pepper.
- Meanwhile, on a large plate, toss the breadcrumbs, Parmigiano, herbs, 1/4 tsp. salt, and 1/4 tsp. pepper.
- Season the fish with salt and pepper. Beat the egg in a wide, shallow dish. Dip each fillet in the egg and then the breadcrumb mixture, pressing it on to help it adhere.
- In a 12-inch heavy-duty nonstick skillet, heat the remaining 4 Tbs. olive oil over medium-high heat. Add two of the fillets and cook until the coating is nicely browned and the flesh is opaque and cooked through, 2 to 3 minutes on each side. Use a slotted spatula to move the fish. Repeat with the remaining fillets. Serve the tilapia with a spoonful of the sauce.
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Reviews (11 reviews)
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LArcher| 12/04/2014Loved this recipe. I used frozen Tilapia that I had picked up at Cosco. I thawed the fillets over night in the fridge and then proceeded with the recipe. I did not make the tomato sauce because I had some of my homemade roasted red pepper and garlic sauce open. So I served this on the side.
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booch221| 03/08/2013
When using IQF (individually quick frozen) fillets, I find them to be waterlogged, so I cut them in half, place them between my hands, and press firmly, but gently, to wring some of the water out. They crisp up better and taste better.
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