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Tuesday, April 6, 2010

Whole Wheat Panko Breaded Tilapia with Vegetable Relish

Sometimes, you want to make a meal look a bit fancier, when the truth is that you are really using up some vegetables and running low on time. This recipe may seem like it takes lots of effort, but I swear, after a bit of assembly line prep, it is rather quick but looks time-consuming.

Savory tips:
a. Make the relish while the fish is in the oven.
b. Use white panko crumbs if that is all you have
c. Whisk together your own o.o. & vinegar if you do not have an appropriate dressing

Ingredients (4 servings):
¾ cups whole wheat Panko bread crumbs
1 teaspoon garlic powder
¼ c grated Parmesan cheese
1/4 cup lemon juice
½ teaspoon salt
¼ teaspoon pepper
Olive oil cooking spray
¼ cup frozen corn, thawed
½ red pepper, minced
½ green pepper, minced
1 teaspoon fresh parsley, chopped
1/3 cup Newman's Own Olive Oil & Vinegar Dressing (or make your own o.o. & vinegar)

1. Preheat oven to 425 degrees.

2. Prepare breading by combining bread crumbs, garlic powder, Parmesan cheese, salt and pepper.

3. Place lemon juice in a bowl and a cooling rack in a baking pan.

4. Create the following ‘assembly line’: lemon juice, breading, cooling rack. Spray the cooling rack with cooking spray.

5. Dip the fish into the lemon juice, and then coat both sides with the breading and place onto the rack. Repeat until all 4 pieces are done.

6. Bake for 18 -20 minutes depending on the thickness of the fish.

7. While the fish is baking, prepare the relish by combining the corn, peppers, parsley and dressing in a bowl and mix well.

8. Place relish over fish when serving.

My favorite prep bowls are the break and chip-resistant ones that I offer in my OpenSky shop. They are also microwave safe, 'nest' together for neat, easy storage and are Dishwasher & freezer safe. Brilliant!


Jo said...

This looks like minimal fuss but a delicious meal altogether.

DailyChef said...

I love both panko breading and tilapia, but for some reason, never put them together. Thanks for sharing! Looks incredible.

LetMeEatCake Eat With Me! said...

This looks like a perfect weekday dinner. Light and simple I love it. Always looking for new fish recipes :)

Dee said...

Wow, I will have to give this a try, the vegetable relish makes this seem ultra fresh. Nice!

sachin said...

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