Tuesday, April 5, 2011
Oven Fried Tilapia w/ Zucchini & Carrot rounds
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.