November 5, 2024

Oven Baked Encrusted Tilapia

Last week, Crystal shared her heart and encouraged us to find ways to prepare A Simple Healthy Meal at Home for our families.  She posted a wonderful recipe for Oven-Baked Chicken in that blog.  (Click the link to see her recipe.)  And she inspired me with an idea for something similar—Oven Baked Encrusted Tilapia.

Now while we all might enjoy a fried piece of fish or chicken…it isn’t very good for us!  Browsing through a few recipes online, I found that baking the fish or chicken versus frying it on the stovetop (or in the deep fryer!) will save, on average, 9-11 grams of fat per serving.  So, the choice is pretty simple, I’m thinking!  And this fits in perfectly with our healthy but oh-so-yummy POV!  You also could substitute a different white fish…cod, orange roughy, or even flounder.  Just remember the thinner the fillet, the shorter the baking time!  The fillets I prepared were actually called ‘loins’ and were about 1+1/2 – 2 inches thick; they took the whole 30 minutes.

This recipe would work out just fine with traditional wheat flour but since we have made the choice to eat gluten-free, I prepared it with almond flour. (You also could use a lesser amount of coconut flour.)  Coating the fish with these non-grain flours also ups the protein, too!  Also both Crystal and I used cooking spray…I have been using this coconut oil spray for quite some time now. I love how well it works!

Oven Baked Encrusted Tilapia

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ingredients:
1# tilapia fillets
1/2 cup almond flour
1/4 cup cornmeal
1/4 cup finely shredded cheese (Parmesan, Asiago)
1 teaspoon lemon pepper
1/2 teaspoon garlic salt
1 egg
1 tablespoon water
1 tablespoon dijon mustard
coconut oil cooking spray

directions:

  • preheat oven to 375
  • line a baking sheet w/parchment (not waxed) paper
  • in a medium-sized bowl, beat egg and water together, then stir in the mustard
  • on a large plate, mix together flour, cornmeal and seasonings
  • run each fillet individually through the egg wash and then lightly coat w/seasoned coating mixture; give a little shake and place on parchment paper-lined baking sheet
  • give each fillet a 2-3 second spray with cooking spray
  • bake for 15-30 minutes total (depending on the thickness of the fillets), flipping over halfway through and giving another quick mist with the cooking spray
  • bake ‘til lightly browned and easily flakes with a fork
  • sprinkle with a pinch of sea salt and a couple of turns of freshly ground pepper
  • serve with a lemon wedge

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♥   ♥   ♥   ♥   ♥

God loves you!  ♥  (Don’t ever forget that!)

  coleen

At Home with GCH: Chicken Shepherds Pie with Cauliflower – Parmesan Topping

Now that title’s a mouthful, hmmm?  Pun FULLY intended!  My husband loves Shepherd’s Pie—and any variation I can come up with!  And so I indulge him!   This recipe fits into our healthy but oh-so-yummy category in a couple of ways:

  • it is low-carb (with the absence of mashed potato topping)
  • it  is made with natural ingredients that you can pronounce (as the gravy is made from scratch)
  • it is low in fat/high in protein (using boneless chicken breast as the protein and just 1/3 cup of shredded cheese and 1/3 cup Parmesan)

This recipe could easily be doubled and baked in an 11 x 13 baking dish.

Chicken Shepherd’s Pie with Parmesan-Cauliflower Topping

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Filling Ingredients:

1 sweet (vidalia-type) onion, chopped in pieces about 1/2 inch
4 ounces baby bella mushrooms, wiped clean sliced chunky
2-3 tablespoons chopped garlic in oil (from a jar)
3+ teaspoons olive oil
1# boneless chicken breast, pounded flat, cut into 1″ cubes

1 tablespoon butter
2 tablespoons flour
1/4 cup white wine (or broth)
1+1/4 cups chicken broth

1 bag frozen mixed vegetables (your choice) set out to defrost

Topping Ingredients:

1 medium-sized head of cauliflower, cored and chopped into small pieces
1/4 cup milk
1/3 cup finely grated parmesan cheese
salt and freshly ground black pepper to taste

1/3 cup shredded cheese (sharp cheddar, smoked gouda) *use a flavorful cheese

Instructions:

Preheat the oven to 375.  Bring a medium-sized pot of salted water to a boil. Chop cauliflower into small pieces and simmer ‘til  soft enough to mash easily (10-12 minutes). Drain cauliflower very well in a colander; place back into pot and  use an immersion blender or hand beater to “mash” the cauliflower with the milk and Parmesan. Season very well with salt and pepper to taste.

While the cauliflower cooks, heat 2 tablespoons of olive oil in a large frying pan and saute the cut-up chicken adding the chopped garlic for the last minute (don’t let the garlic burn).  Saute ’til just getting brown but don’t overcook.  Remove pan from stove; set aside cooked chicken.  Wipe frying pan with paper towels to remove bits. Then add 2 additional tablespoons olive oil; heat over medium, and saute chopped onions for 3 minutes.  Add chopped mushrooms and saute for 4-5 minutes more to caramelize.  Reduce heat to low; add 1 tablespoon butter, and sprinkle flour over the mushroom-onion mixture, stirring with a whisk.  Cook this mixture for 3 minutes occasionally scraping the pan.  Then gradually whisk in the wine ’til the mixture is smooth.  Gradually whisk in the  broth and your gravy will come together.  Gently simmer for 5 minutes.  Add back the cooked chicken and the defrosted veggies and heat together for 1-2 minutes.

Spread the chicken-vegetable-gravy mixture in the bottom of a 8 cup casserole dish.  Top with the cauliflower mixture, and spread across the pan almost to the edges.  Bake for 20 minutes, and then top with the grated cheese.  Continuing baking another 10 minutes or so ’til bubbly.  If top is not lightly browned, can be carefully placed under broiler for 2-3 minutes.  Enjoy!

God loves you!   ♥  (Don’t ever forget that!)

  coleen

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If you would like to send a personal message to Coleen, in regards to this blog, please email her at: Coleen@girlfriendscoffeehour.com.