I’ve been all for the quick meals recently, which is why I love using fish as the protein. Unfortunately, when you’ve got a seafood hating husband, I can’t really push the envelope too far in fear of a dinner time revolt.
I’ve got to give him credit though; he’s a good sport about trying anything I serve but the minute I hear the dreaded, “It tastes really fishy” I know the battle is mostly lost.
Which is why the fish meals I feature tend to use white fish such as tilapia, cod, mahi mahi or halibut with the occasional tuna meal thrown in (because he randomly loves sushi-grade tuna). And baby steps here, he has started to like certain types of sushi.
But as an added benefit, tilapia is very budget friendly and while I won’t go into the Omega 3, Omega 6 debate about farmed tilapia except to say I’m all for eating a varied diet, farmed tilapia is a sustainable choice (although do try to get the Ecuador/US Farmed type versus others).
Plus since it is so mild I can usually get my husband to eat it, especially if I “hide” it a bit like I do here by crusting it in a bit of shredded potato. For seasoning I kept it pretty simple, a bit of reduced sodium Old Bay with some extra garlic and thyme. On the side some simple butter roasted carrots and dinner was on the table in a flash. If you’re not out of parsley like I was, feel free to garnish the fish with some minced parsley or throw in some minced chives with the carrot to pretty it up a bit.
For this recipe, you could easily sub in any other type of firm white fish you have and change-up the Old Bay with Cajun, Italian, or even Greek seasoning as you like.
- 2 (5 – 6 oz) tilapia fillets
- ½ cup of buttermilk (can skip the marinating step)
- ½ cup shredded, peeled potato
- ½ Tbsp melted unsalted butter
- 2 Tbsp fresh grated Parmesan
- 1 tsp of Old Bay seasoning
- ¾ tsp each: granulated garlic and dried thyme
- ¼ tsp freshly ground black pepper
- Salt (optional)
- 2 tsp olive oil
- Marinate fish in buttermilk for 15 minutes. In a small bowl combine Old Bay, granulated garlic, thyme and freshly ground black pepper until well mixed.
- Preheat oven to 375? F.
- After marinating, season both sides of the fish with a bit of the seasoning mix, reserving some to toss with the potatoes.
- In another bowl, combine potatoes, melted butter, Parmesan and remaining seasoning mix (use additional salt here if desired) tossing well to combine. Evenly divide potatoes and crust on one side of each filet, pressing lightly to make it stick.
- Heat 2 tsp olive oil in a medium oven safe skillet over medium high heat. Carefully place fish, potato side down, in the pan and cook for 3 minutes. Flip fish over and place pan in oven. Bake for 5 minutes until fish is cooked through. Serve and enjoy!
To make the butter roasted carrots: Combine 1 cup thinly sliced carrots, 1/2 Tbsp melted unsalted butter, 1/2 tsp olive oil with a dash of salt and pepper. Place on a sprayed baking sheet and roast in a 425 F oven for 15 minutes, stirring halfway through. For this recipe, you could roast it as the fish is marinating and then reduce the heat to 375 F to finish cooking the fish. Nutritional Info: 61 calories, 4.2 g of fat. Butter Roasted Carrots recipe from Cooking Light.