Ingrédients pour Baked Tilapia With Lots Of Spice
- 1 teaspoon salt
- 1/4 teaspoon paprika
- 1/4 teaspoon onion powder
- Dry Mustard
- 1/4 teaspoon garlic powder
- Pepper
- Cumin
- Basil
- 1/4 teaspoon Italian seasoning
- Tilapia Fillets
- Breadcrumbs
- 2 green onions, finely chopped
- Dried Parsley Flakes
- 1 tablespoon olive oil
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Comment préparer Baked Tilapia With Lots Of Spice
- Preheat oven to 450°F (232°C).
- In a small bowl, combine 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp cayenne pepper, 1/4 tsp paprika, 1/4 tsp garlic powder, 1/4 tsp onion powder, and 1/4 tsp Italian seasoning. Set aside.
- In a shallow dish, combine 1 cup breadcrumbs, 1 tbsp dried parsley, and 2 green onions, finely chopped.
- Sprinkle 4 tsp of the spice mix evenly over 4 (4-6 oz) tilapia fillets.
- Add the remaining spice mix to the breadcrumb mixture, stirring well to combine.
- Add 1 tbsp olive oil to the breadcrumb mixture and use your hands to mix until evenly moistened.
- Dredge each tilapia fillet in the breadcrumb mixture, ensuring it's fully coated.
- Gently shake off any excess breadcrumbs.
- Place the fillets on a baking sheet sprayed with non-stick cooking spray.
- Bake for 6 minutes.
- Flip the fillets and bake for another 4 minutes.
- Flip again and bake for 4-6 minutes, or until the fish is flaky and cooked through.
- Serve immediately. Garnish with extra green onions or a squeeze of lemon, if desired.
Nutrition Information (Approximate per serving)
Sodium
30 g
Sugar
4g
Fat
6g
Carbs
3g
