Monday, January 6, 2014

Crouton, Potato Chip & Parmesan Crusted Tilapia w/ Roasted Veggies

Okay, so I am not going to pretend this recipe doesn't have a ridiculously long name.
It totally does.
But I am not going to discriminate.
I can't leave out all that deliciousness.

I also want to throw something else out there.
I am not a fish lover. I don't like very many fish or seafood dishes. But this one is really mild and so dang good. I LOVE this recipe.
Buuuuut, if you hate fish, and just can't bring yourself to cook can make this recipe with chicken breasts. I have done it for my kids, and it is really good too.

So here you have it....the best fish recipe I have EVER ate!

Now let's make this.
Here is what you need.

Tilapia Loins- (I get mine from Costco, in the freezer section.)
Veggies- A few different kinds, whatever you like. (I used onions, bell peppers & zucchini)
Tomatoes- Either fresh tomatoes, roughly chopped....or canned diced tomatoes.
Croutons & Potato Chips- about 1 1/2 to 2 cups each, crushed into crumbs.
Parmesan Cheese- about 1 cup grated.
Butter- 1/4 to 1/2 cup
Salt, Pepper, Cayenne Pepper, Garlic Powder

Now, let's assemble.

-First, you want to slice or chop your veggies into thin strips, about 2 inches long. Roughly chop tomatoes, if using fresh.

-Spread all of your veggies, including tomatoes, onto a lined baking sheet. Drizzle lightly with vegetable, canola or olive oil. Heavily season with salt, pepper, and garlic powder. Gently mix the veggies around, until they are evenly coated with the oil and evenly seasoned.

-Next, lay your tilapia loins on top of the veggies, about an inch apart. Season both sides with salt and pepper.
-Make your crumb topping by crushing your croutons and potato chips. You could use a food processor, or just put them in  a baggie and use your rolling pin. Mix the crumbs with the parmesan in a bowl. Next, add melted butter until the crumbs are all lightly coated. Use as little butter as you can. The exact amount will depend on the amount of crumbs you have. Season the crumb topping with a tiny pinch of cayenne pepper (optional).

-Last, top the tilapia loins with crumb topping. You want to just pile an even amount onto each piece of fish. If you have any crumbs left, just sprinkle them on to the veggies.

-Bake at 400 for about 30-40 minutes, until the veggies are caramelized, and the crumbs are dark and toasted.

You can eat this on it's own, if you are looking for a one-dish dinner. Or, serve it with a salad, or some perfect white rice, like I did. (Try my method for perfect rice every time.)

Oh my gosh, you guys. This is such a satisfying meal. The fish is super mild, the veggies are caramelized and so delicious, and the crumbs....YUM.

*If you want to have leftovers like I did, this reheats really well in the oven. That way, the crumbs aren't soggy and the fish doesn't get completely overcooked by reheating in the microwave. Just put the leftovers onto a lined baking sheet and reheat at 350 until warmed through. (It will take about 10 minutes.)


1 comment:

  1. French fries have long had a bad reputation. It was a tasty and delicious indeed fit to eat while relaxing. However, if you consume too much, it's not a good thing. Here are 3 reasons why you should not eat fries.

    Saturated Fat

    Who can resist a hot dish of resep perkedel kentang french fries are served with mayonnaise or ketchup? But you know, in foods that are "good" that there are many bad fats or saturated fats. Indeed, anyway, not all types of fat is bad. There are also several types of fats that are good for health.

    But the type of saturated fat, fat in these foods, the main originator of cancer, diabetes, and heart, which is directly linked to clogged arteries. When you consume these fats, they make platelets in your blood stream.

    This makes platelets sticky bit later form clumps that are connected resep dimsum to the walls of the arteries that supply vital areas of your body with oxygen and nutrients. This small clumps make a wall plaque that will eventually lead to heart attack or stroke.

    Unlike the good fats, such as vegetable oils (including olive oil and sunflower), which actually has a protective effect on health.
    The damage done by saturated fats can be found in margarine, vegetable oils and partially hydrogenated everything.

    Saturated fats have also been shown to increase levels of bad cholesterol or low density lipoprotein. These fats also can resep sop buah stay in the body longer and improves blood circulation triglyceride lowering good cholesterol or high-density lipoprotein

    Bad Carbohydrates

    Starch in potatoes is composed of simple carbohydrates. Most fries made of white darikentang proved much easier to convert in the body in the form gula.Ketika your body needs carbohydrates in quick time, this sugar forced "absorb" in order to be used as energy.

    Otherwise, the sugar will be stored as cara membuat bubur ayam fat. Unless you consume before or after strenuous exercise, the sugar may be directly decomposed. But if you consume them in large quantities without great activity, will quickly convert carbohydrates into sugar high and causes increased insulin production in the body. If the supply insulan continue to soar, insulin resistance is also growing and the body of a higher risk of heart disease and diabetes.

    Trans fat

    Trans fats are fats derived from vegetable oils pemanasam. Just like saturated fat, trans fatty acids on the fries are also cara membuat klepon at high risk of causing heart disease, cancer, and diabetes.

    Trans fats act as carcinogens in the body. The fries were memilikitingkat high acrylamide, also claimed to be cancer-causing substances. Although there has been no conclusive results regarding the relationship between the children who frequently consumed French fries and cancer, but health experts recommend that they avoid these foods.

    Given that, every year of cancer in children continues to rise in the age of 3-5 years.


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