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What's for Dinner: Pan-Seared Crusted Tilapia with Creamed Spinach and Roasted Tomatoes
Wednesday, August 12, 2009
Pan-Seared Crusted Tilapia

PG tested

When you're tired of grilling burgers, try an easy seafood dish. Panko bread crumbs give this mild and sweet-tasting fish a nice crunch, while the roasted tomatoes (available in spades at your local farmer's market) sing of summer.

  • 1 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1/2 cup milk
  • 1 large egg, lightly beaten
  • 1 1/2 cups panko
  • 2 tablespoons dried basil
  • 4 4- to 6-ounce tilapia fillets
  • 2 tablespoons olive oil
  • Creamed spinach (recipe follows)
  • Roasted tomatoes (recipe follows)
  • Fresh basil for garnish

Preheat oven to 350 degrees. In shallow dish, combine flour, salt and pepper. In separate dish, whisk together milk and egg. In third dish, combine panko and basil. Dredge fish fillets in flour mixture to coat, shaking lightly to remove excess. Dip fillets in milk mixture, then dredge in panko mixture.

In a large nonstick ovenproof skillet, heat oil over medium heat. Cook fillets 3 to 5 minutes per side, or until golden brown. Place skillet in oven and bake for 5 minutes. Serve immediately with Creamed Spinach and Roasted Tomatoes. Garnish with fresh basil.

Serves 4.

--Adapted from Sandra Lee Semi-Homemade, Aug.-Sept. 2009




Creamed Spinach
  • 1 tablespoon olive oil
  • 1 pound fresh spinach, stemmed, cleaned and roughly chopped
  • 1/4 teaspoon ground nutmeg
  • 6.75-ounce wedges light garlic and herb processed cheese

Heat oil in skillet and place spinach on top. Sprinkle with nutmeg and cover. Steam on medium heat until spinach is just wilted, about 3 minutes. Stir in cheese until melted. Serve immediately.

Serves 4.




Roasted Tomatoes
  • 8 plum tomatoes, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon dried oregano
  • 1 teaspoon coarse salt
  • 1 teaspoon ground black pepper

Preheat oven to 450 degrees. Spray a rimmed baking sheet with nonstick cooking spray. Place tomato slices on baking sheet, drizzle with oil and sprinkle with oregano, salt and pepper. Bake for 15 minutes, until tomatoes begin to release juices. Let stand 5 minutes.

Serves 4.

First published on August 12, 2009 at 12:00 am