Wednesday, January 23, 2013

Cornmeal Crusted Tilapiia

 
 
This is one of my favorite go to meals.  Tilapia has a really mild taste to it, and it cooks up very quickly.  I had this for lunch today, and was able to throw it together while the kiddos ate their lunch.  When I make it for dinner I usually serve it with a side of black beans and a salad.  Today I was in the mood for something light and decided to stick to just salad....mixed baby greens, yellow bell pepper, avocado and cilantro with a tiny drizzle of extra virgin olive oil and a few squeezes of lime juice.
 
Ingredients:
 
2 Tilapia fillets
1/2 cup Cornmeal
1 tsp Cumin
1/2 tsp Garlic Salt
1/2 tsp Ground Black Pepper
1/2 tsp Chili Powder
1 1/2 TBS Extra Virgin Olive Oil

Lime Juice (optional)

Directions:

In a shallow dish (I like to use a pie plate) mix together the cornmeal, cumin, garlic salt, pepper, and chili powder. 

Rinse the tilapia fillets and pat them dry.  Place one tilapia fillet in the cornmeal mixture and press down.  Turn the fillet and press into the mixture again to coat both sides with the mixture.

Place olive oil in a skillet and heat over medium/high heat.  Once the oil starts to ripple you'll know it's hot and ready for the tilapia.  Place tilapia in the pan and let it cook for three minutes without moving it.  After three minutes use a spatula to lift it a little and check to see if the cornmeal coating is golden brown.  Once it's golden brown you can flip it over and brown the other side for another three minutes (if your tilapia fillets are over an inch thick they may need to cook a little longer).

*NOTES: If you want to add a little more protein you can beat a few egg whites and dip the tilapia in egg white before coating them with the cornmeal mixture.  This will also help the cornmeal mixture stay on the tilapia.

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