|This tasty method for cooking Tilapia finishes it with a crust of mayo and Parmesan that's browned under the broiler. (On the side is Creole-Spiced Rice and Kale.)|
(First posted in 2006; updated with better photos and step-by-step instructions in March 2012.) If you haven't tried Tilapia, it's a very mild flavored white fish which is easy to cook. I love to use Tilapia because it's inexpensive compared to most fish, but admittedly it can be a little boring if you don't do something to add flavor. This recipe uses a flavorful fish rub before the Tilapia is sauteed and then the fish is brushed with a tiny bit of mayo, sprinkled with Parmesan, and finished under the broiler for a delicious result. Of course if the budget doesn't matter so much, you could use any type of white fish filets to make this.
I buy frozen Tilapia from Costco and let it thaw overnight in the refrigerator. Let the fish come to room temperature before you cook it.
I'm a big fan of Szeged Fish Rub, which I like so much I buy it in six-packs from Amazon.com and give it to my friends, but you can use any brand of fish rub to add flavor. (Blogger Disclosure: If anyone does follow the link and buy it at Amazon, Kalyn's Kitchen earns a few cents on the dollar, so thanks!)
Heat the oil and cook the Tilapia only about 3-4 minutes per side because it will cook a little more under the broiler.
Lay the Tilapia pieces on a baking sheet and spread a tiny amount of mayonnaise over each piece of fish, just enough to keep the Parmesan sticking to the fish.
Sauteed Tilapia with Parmesan Crust
(Make the desired number of servings, recipe created by Kalyn, who may have been inspired by a recipe she saw somewhere, but she doesn't remember.)
Tilapia filets, one per person
Szeged Fish Rub, about 3/4 tsp. for each piece of fish (use any brand of fish rub that you like)
olive oil, enough to keep fish from sticking (I used a non-stick pan which didn't need much oil)
salt/pepper to taste
mayonnaise, about 2 tsp. per piece of fish (use real Mayo, not lite or fat free)
grated Parmesan, Mizithra, or Asiago cheese, about 1 1/2 T per piece of fish
Preheat broiler. Season fish on both sides with salt, pepper, and fish rub. Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
Take fish out of frying pan and put in ovenproof dish which will fit under your broiler. Spread mayo on the top of each piece of fish and top with Parmesan cheese. You want the top of the fish to be well covered with cheese. Broil until cheese is browned and melted, about 4 minutes. Serve hot, with lemon slices if desired.
South Beach Suggestions:
Tilapia is a great choice for the South Beach Diet, and as long as you use a moderate amount of mayonnaise and Parmesan, this recipe would be fine for all phases of the diet.
More Tasty Ideas for Cooking Tilapia:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Almond and Parmesan Baked Tilapia from Kalyn's Kitchen
Baked Tilapia with Onions, Peppers, Olives, and Feta from Kalyn's Kitchen
Tilapia with Pimiento Sauce from Simply Recipes
Southwest Tilapia from Everyday Southwest
Coconut Almond Crusted Tilapia from Family Fresh Cooking
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)