{"id":21699,"date":"2014-09-08T00:30:13","date_gmt":"2014-09-08T04:30:13","guid":{"rendered":"http:\/\/girlfriendscoffeehour.com\/?p=21699"},"modified":"2014-09-07T22:29:07","modified_gmt":"2014-09-08T02:29:07","slug":"oven-baked-encrusted-tilapia","status":"publish","type":"post","link":"https:\/\/girlfriendscoffeehour.com\/wordpress\/2014\/09\/08\/oven-baked-encrusted-tilapia\/","title":{"rendered":"Oven Baked Encrusted Tilapia"},"content":{"rendered":"

Last week, Crystal shared her heart and encouraged us to find ways to prepare A Simple Healthy Meal at Home<\/a> for our families. \u00a0She posted a wonderful recipe for Oven-Baked Chicken<\/em> in that blog. \u00a0(Click the link to see her recipe.) \u00a0And she inspired me with an idea for something similar\u2014Oven Baked Encrusted Tilapia.<\/em><\/strong><\/p>\n

Now while we all might enjoy a fried piece of fish or chicken…it isn\u2019t very good for us! \u00a0Browsing 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. \u00a0So, the choice is pretty simple, I\u2019m thinking! \u00a0And this fits in perfectly with our healthy but oh-so-yummy POV! \u00a0You also could substitute a different white fish…cod, orange roughy, or even flounder. \u00a0Just remember the thinner the fillet, the shorter the baking time! \u00a0The fillets I prepared were actually called \u2018loins\u2019 and were about 1+1\/2 – 2 inches thick; they took the whole 30 minutes.<\/p>\n

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.) \u00a0Coating the fish with these non-grain flours also ups the protein, too! \u00a0Also both Crystal and I used cooking spray…I have been using this coconut oil spray<\/a> for quite some time now. I love how well it works!<\/p>\n

Oven Baked Encrusted Tilapia<\/span><\/h3>\n

\"2014-09-03<\/a><\/p>\n

ingredients<\/strong><\/span>:
\n1# tilapia fillets
\n1\/2 cup almond flour
\n1\/4 cup cornmeal
\n1\/4 cup finely shredded cheese (Parmesan, Asiago)
\n1 teaspoon lemon pepper
\n1\/2 teaspoon garlic salt
\n1 egg
\n1 tablespoon water
\n1 tablespoon dijon mustard
\ncoconut oil cooking spray<\/p>\n

directions<\/span><\/strong>:<\/p>\n