Tuesday, April 5, 2011

Oven Fried Tilapia w/ Zucchini & Carrot rounds

Oven fried tilapia is my daughter's favorite fish, so of course I had to make for her when she asked for it. 


The fish is simple.  I used three filets about 4 - 5oz each.  Rinse, pat dry with paper towels.  Spray with non-stick cooking spray. (I used an olive oil flavored)

Then dredge in a prepared seafood breader.  I use House of Autry as it tends to brown/yellow more in the oven.

Place on a baking sheet and bake for 15 minutes at 450 degrees, turning once half way through.

Zucchini & Carrot Rounds

Shred two medium size zucchini and 2 medium carrots.  Drain and pat to dry out.

In a mixing bowl add zucchini, carrots, 1 Tbsp low fat mayo, 1 cup plain bread crumbs, 3 egg whites, minced onions and salt and pepper to taste. Mix well.

Take out tennis ball size amounts and make into patties.  Dredge these in a plate of more bread crumbs to coat. 

Place in a hot skillet over medium heat with a couple tbsp's of canola oil.

Cook to golden brown then flip.  Remove to a plate with a paper towel to drain.

Repeat until the mix is gone.


1 comment:

Sonny said...

I love the carrot rounds! What a creative idea to sneak those veggies in!