Mediterranean Herb-Crusted Tilapia | Perfect Weeknight Meal
Cook Time
10 min
Total Time
30 min
Servings
4
Mediterranean Herb-Crusted Tilapia | Perfect Weeknight Meal
Ive been making this one for years. A very simple weeknight meal filled with protein and fiber while not sacrificing flavor. It works with any healthy green vegetable. Steam them just enough to get the nice color and crunch. I used my Our Place steamer which was perfect (enough surface area to add a significant amount of veggies and a minimal amount of water to get it steaming fast.
Try this Herb Crusted Tilapia with Tomato Sauce for a flavorful, healthy seafood dinner! The crispy Parmesan-herb crust adds texture and flavor to tender tilapia fillets, paired with a rich, homemade tomato sauce. Perfect for a Mediterranean-inspired meal, Chef Healthy Henry guides you through this delicious recipe that’s easy to make and ideal for any night of the week.
Mediterranean Herb-Crusted Tilapia | Perfect Weeknight Meal
Mediterranean Herb-Crusted Tilapia | Perfect Weeknight Meal
Ive been making this one for years. A very simple weeknight meal filled with protein and fiber while not sacrificing flavor. It works with any healthy green vegetable. Steam them just enough to get the nice color and crunch. I used my Our Place steamer which was perfect (enough surface area to add a significant amount of veggies and a minimal amount of water to get it steaming fast.
Try this Herb Crusted Tilapia with Tomato Sauce for a flavorful, healthy seafood dinner! The crispy Parmesan-herb crust adds texture and flavor to tender tilapia fillets, paired with a rich, homemade tomato sauce. Perfect for a Mediterranean-inspired meal, Chef Healthy Henry guides you through this delicious recipe that’s easy to make and ideal for any night of the week.
4
30 min
Ingredients:
2 large cloves garlic, chopped
5 tbls olive oil
1-15oz can diced tomatoes
Pinch of sugar
Salt and pepper
3/4c breadcrumbs
3/4c finely grated Parmigiano-Reggiano
1/2c chopped mixed fresh herbs (thyme, parsley, or oregano)
4-6oz skinless tilapia fillets
1 large egg
Directions:
In a small saucepan cook the garlic in 2 tbls of oil over medium heat for 2 minutes. Add tomatoes and their juices, sugar, and a pinch salt and pepper. Simmer 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, cheese, herbs, 1/4 tsp salt, and pepper.
Season 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 skillet, heat the remaining 3 tbls 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 over a nice green steamed vegetable.
