Tortilla Crusted Tilapia
User Reviews
5
3 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
680 kcal
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Course
Main Course
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Cuisine
South American
Tortilla Crusted Tilapia
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Full-flavored and easy to prepare, this zesty tortilla chip-breaded fish is brightened with Cherry Tomato Pico de Gallo and Cilantro-Lime Sauce for a festive dinner.
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Ingredients
Tilapia
- 4 tilapia 6 ounces each, fillets
- 1/3 cup all-purpose flour
- 1 -1/2 cups corn tortilla chips finely crushed
- 1/2 teaspoon paprika sweet
- 1/4 to 1/2 teaspoon ground cayenne pepper (depending on how spicy you like your fish)
- 1/2 teaspoon cumin ground
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 2 egg large
- 1 tablespoon water cool
- 1/2 cup vegetable oil divided (for pan-frying) OR, or canola oil
- vegetable oil spray for air frying or baking, or canola oil spray
- kosher salt freshly ground
- black pepper freshly ground
Cherry Tomato Pico de Gallo
- 2 cups cherry tomato halved if small and quartered, if large
- 1/4 cup onion yellow, chopped
- 1 small jalapeno pepper , finely chopped (seeds removed for mild)
- 1 tablespoon cilantro chopped
- 1 -1/2 teaspoons lime juice fresh
- 1 teaspoon extra virgin olive oil
- kosher salt to taste, freshly ground
- black pepper to taste, freshly ground
To Serve
- 1/2 recipe cilantro lime sauce
Instructions
Prep the Tilapia
- Prepare 3 dishes suitable for breading. Place the flour in the first. In the second, whisk together eggs and water. In the third, mix together crushed tortilla chips, paprika, cayenne, cumin, garlic powder, and onion powder. Season crumbs to taste with salt (this will depend on how salty your chips are).
- Season tilapia fillets with salt and pepper. Dredge in flour, shaking off excess. Dip into the egg mixture, letting excess drip off, and then into the seasoned chips, pressing to adhere the crumbs.
To Pan Fry
- In a large skillet over medium high heat, warm 1/4 cup oil until shimmering (enough oil to coat the bottom of the pan). Add 2 breaded fillets to the pan and cook until fish is cooked through and breading is golden, about 4-5 minutes per side. (Cooking time will vary by the thickness of your fillets. The USDA recommends an internal cooking temperature of 145 degrees F for fish, or until opaque.)
- Remove from pan and transfer to a paper towel-lined plate. I like to sprinkle the fillets with a pinch of kosher salt when they're hot out of the oil.
- Carefully drain the oil to a heat-proof container and clean the pan with a paper towel. Repeat the frying process with remaining 1/4 cup oil and fillets.
To Bake
- Preheat oven to 400 degrees F. Line a baking sheet with foil and lightly oil it. Place the breaded tilapia in a single layer and spray the tops with vegetable oil. (I use an oil mister.)
- Bake for 15-18 minutes, flipping once, until the thickest part of the fillets register 145 degrees F and the fish flakes easily.
To Air Fry
- Spray breaded fillets on each side with vegetable oil. Air fry in single-layer batches at 400 degrees F, until the thickest part of the fillets register 145 degrees F and the breading is lightly-browned (about 10-12 minutes total).
- Cooking times will vary by air fryer brand – keep a close eye on your first batch to determine the correct cooking time for the model you're using.
Make the Cherry Tomato Pico de Gallo
- In a bowl, mix together cherry tomatoes, onions, jalapeño pepper, cilantro, lime juice, and olive oil. Season to taste with salt and pepper.
Serve
- To serve, top each tilapia fillet with a scoop of the Cherry Tomato Pico de Gallo and a drizzle of the Cilantro-Lime Sauce. The Pico de Gallo and Sauce can be made ahead, but the tilapia is best served immediately.
Notes
- *To easily crush tortilla chips, place in a zip-top storage bag and crush with a rolling pin, or pulse them in a food processor. For best results, they should be finely-crushed, but not powdery.
Nutrition Information
Show Details
Calories
680kcal
(34%)
Carbohydrates
29g
(10%)
Protein
40g
(80%)
Fat
43g
(66%)
Saturated Fat
19g
(95%)
Cholesterol
187mg
(62%)
Sodium
368mg
(15%)
Potassium
772mg
(16%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
1015IU
(20%)
Vitamin C
26.4mg
(29%)
Calcium
69mg
(7%)
Iron
3.3mg
(18%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 680 kcal
% Daily Value*
| Calories | 680kcal | 34% |
| Carbohydrates | 29g | 10% |
| Protein | 40g | 80% |
| Fat | 43g | 66% |
| Saturated Fat | 19g | 95% |
| Cholesterol | 187mg | 62% |
| Sodium | 368mg | 15% |
| Potassium | 772mg | 16% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 1015IU | 20% |
| Vitamin C | 26.4mg | 29% |
| Calcium | 69mg | 7% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
3 reviews
Excellent
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