This tilapia is quick, easy, and full of smokey flavor. You can serve it "as is" or with the simple microwave Swiss cheese sauce, which is creamy, smooth, and has a slight nutty flavor from the cheese. Although the dish sounds like it would be heavy, it isn't, and it's actually "diabetic friendly." The bread crumbs atop the fish are whole-wheat, and the sauce is made with evaporated milk, not heavy cream. I like to cook the fish in the air fryer, but, if you'd prefer, you can bake it in a regular oven at 400 degrees for 15-18 minutes. We usually have the fish with quinoa, which is higher in protein and fiber than rice and is great with the sauce on the fish. Enjoy!
Tilapia With Smoked Paprika -- Serves 2 - 4
3/4 - 1 pound of tilapia fillets, cut in half up the center line that runs vertically up the fish
1/4 teaspoon of salt
1/4 teaspoon of pepper or lemon pepper
1/4 - 1/2 teaspoon of smoked paprika, depending on how much you like it
1/2 cup of fresh whole-wheat bread crumbs (or about half an English muffin, crumbled)
1/4 - 1/2 teaspoon of dried parsley
Cut a small piece of aluminum foil that will fit in the basket and an inch or two up the sides of your air fryer basket. Put the foil in the basket, spritz it with non-stick cooking spray, and lay the tilapia fillets on the foil, not touching, and with the thin pieces in the middle (you can overlap the thin pieces a little to get them about the same thickness as the other pieces of fish). Sprinkle the fillets with the salt, pepper, smoked paprika, bread crumbs, and dried parsley. Spritz the fish and topping well with olive oil. Air fry the fish at 360 degrees for 10-15 minutes or until it is cooked to your liking. Serve the fish with the sauce on top or on the side, or just serve the fish plain.
Swiss Cheese Sauce
1 cup of evaporated condensed milk
1 tablespoon of white whole-wheat flour (or use all-purpose)
1/4 teaspoon of salt
1/8 teaspoon of pepper
1/4 cup of shredded Swiss/Grueyere cheese
In a medium bowl or measure whisk together well the milk, flour, salt, and pepper. Microwave the mixture on high for 1 1/2 - 2 minutes, whisking it each 30 seconds, or until the mixture has thickened. It should be thicker than cream but thinner than pancake batter. Whisk in the cheese until it melts and serve the sauce with the fish.
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