My husband doesn't like "fishy" fish. His idea of good fish is batter fried cod with french fries, or "fish and chips." He gets "fish and chips" once in a blue moon when we're at a restaurant, not at home. Instead, I often make garlic baked tilapia, which he has conceded is "really good" for fish. I think he even favors the garlic baked tilapia over salmon. I like the tilapia because it's quick, easy, and relatively inexpensive as well as good. The fish takes only a few minutes to prepare and bakes in about 15 minutes--the time it takes to cook a pot of rice and a microwave some green beans or asparagus to go with it. Sometimes I also bake tomatoes right along with the fish for a simple, low cleanup option. The mild tilapia is light, crispy, and nicely flavored with garlic. Plus, the baked tilapia is far better for you than the batter fried stuff.
Garlic Baked Tilapia – Serves 4
1½ pounds of tilapia fillets (4-6 fillets) 2 tablespoons of light mayonnaise 2 tablespoons of non-fat Greek yogurt ¼ teaspoon of salt ¼ teaspoon of pepper 1 tablespoon of lemon juice ½ teaspoon of garlic powder or granulated garlic 1 teaspoon of dried parsley ½ cup of seasoned breadcrumbs, preferably whole-wheat or Panko ¼ cup of shredded Parmesan cheese Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and coat the foil with non-stick cooking spray. Lay the tilapia fillets on the foil-covered baking sheet. In a medium-sized bowl, combine the mayonnaise, yogurt, salt, pepper, lemon juice, garlic powder, and dried parsley and spread some of the mixture on each of the fillets. Sprinkle some of the breadcrumbs on top of each of the fillets, and then divide the cheese among the fillets. Bake the tilapia for 15 minutes and let it cool a minute or two before you serve it.
