Breaded Tilapia Dinner

I’m not a big fish eater but I’m trying to incorporate it more into my diet, while at the same time reducing meat consumption. Tilapia is one fish that I will eat–I don’t find it as ‘fishy’ as others. This recipe was adapted from a Sobey’s recipe that requires you to buy pre-breaded tilapia fillets and frozen spinach. I breaded the fish myself and used fresh spinach. Tasted really good and saved money (pre-breaded tilapia cost $10.99 vs. $4.99 for the regular tilapia fillets)!

Breaded Tilapia with Spinach Topping

  • 4 tilapia fillets (fresh or frozen–if frozen, thaw before using)
  • 1/4 cup olive oil
  • 1 1/2 cup mix of bread crumbs and panko crumbs
  • 1 tsp cayenne pepper
  • 1/2 tsp black pepper
  • 1 tbsp Italian seasoning
  • 1 tsp vegetable oil
  • 1 leek, white and light green part, thinly sliced
  • pinch of salt and pepper
  • 1 garlic clove, finely chopped
  • 2 cups baby spinach, chopped
  • 2 tsp water of broth
  • 1 orange, juice and zest separated
  • 1/4 cup mayonnaise
  • 2 tsp whole grain Dijon mustard

Preheat your oven to 425 C. In a bowl, drizzle the olive oil over the fillets. In another bowl, combine the bread/panko crumbs, cayenne pepper, black pepper, and Italian seasoning. Coat each fillet in the crumb mixture and place on a baking tray. Bake in the oven for 20 minutes.

In the meantime, heat the vegetable oil in a pan over medium heat and add the leek. Cook for about 5 minutes and add salt, pepper, garlic, and spinach and cook for 5 minutes. Add the water of broth while cooking. Once finished, remove from heat and add the orange juice. In a bowl, combine the mayonnaise with the mustard.

To serve, top the tilapia fillets with a bit of mayonnaise sauce, leek and spinach topping, and sprinkle with a bot of orange zest. Serve with a side of salad. So good!


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