We’ve been eating a lot more fish lately. First because it’s delicious, secondly because it’s healthy and thirdly because it’s really quick and easy (OK, maybe that’s the first reason!).
When my husband bit into this he loudly proclaimed, “I would pay for this in a fine restaurant” and then I didn’t hear another word from him until his plate was clean.
2 equally sized tilapia filets
1/4 cup crushed almonds
1/4 cup Panko bread crumbs
2 TBS extra virgin olive oil
1 beaten egg
2 TBS flour
3 TBS low sugar orange marmalade
3 TBS low salt soy sauce
1 teaspoon red pepper flakes (you can omit this if you’d like but we like a little kick)
Salt and pepper (go light)
Preheat oven to 375 degrees
Stir together the Panko and nut. Pat the fish dry.
Set up three shallow bowls or plates – one each with: beaten egg, flour and the Panko/nut blend.
Place olive oil in a stove top skillet. Dredge fish in flour, then egg, and then the Panko/nut mix. Place in hot skillet and cook each side for 5 minutes.
Remove fish from the skillet, place in an oven-proof baking dish and bake for approximately 20 minutes.
While fish is cooking, mix soy, marmalade , red pepper flakes, salt and pepper until smooth; set aside.
When fish is done, let it sit for 3-4 minutes, top it with orange glaze and serve over green beans or rice.
It’s good for you!