Monday, May 12, 2014

Parmesan Tilapia or Chicken Breast … EASY recipe...

This is my GO TO recipe when I have a taste for breaded fish or chicken. I keep the fat down by using a Misto Sprayer of Olive Oil with either. If you want less fat,  eliminate the Parmesan Cheese all together. It is delicious without it!  I only use the lemon zest on the fish, I have not tried it on the chicken yet. I do rinse all chicken with lemon before cooking to freshen it.  I like recipes that are simple, quick and can use multiple ingredients items. This fits the bill!

1 cup  bread crumbs (1/4 cup per fillet-regular or Italian)
1 tablespoon grated lemon zest ( I add zest for fish only)
Juice of ½  Lemon (or use bottled), douse meat and let drain
 2 Lemons, cut into wedges for serving fish
2 or 3 teaspoons dried Parsley
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 egg (slightly beaten)
4 (5-ounce) tilapia fillets (or chicken-boneless, skinless)
4 Tablespoons Grated Parmesan (optional)
¼ cup flour spread on a dish or paper plate
Shaker of sweet paprika

Olive Oil Mister (or spray can)
Rimmed Baking Pan
Parchment Paper- cover the baking tray
Measuring cup and spoons 

Preheat the oven to 425°F
Remove fish or chicken from the package, rinse with water, let drain. Douse with lemon juice, let drain (bottled is fine) in a colander. 
Skip lemon zest if using chicken (have not tested that, yet!)
Beat egg slightly.
Add herbs, bread crumbs, salt, pepper, lemon zest and parmesan. Put in a shallow dish.
Roll fish or chicken in flour, dip in the egg mixture, roll it in the breadcrumb mixture, press the breadcrumbs to the fish.
I separate the portion in the dish to insure that I have enough breadcrumbs to cover the 4 pieces. This will be a light coating-Make extra breadcrumb mixture for a heavier crust. 2/3 cup each will be enough for a heavier crust. 
Put fish on parchment covered baking tray.  Shake with sweet paprika.  Evenly spray with olive oil with your own Mister or an olive oil spray, only on the side facing up.
Put tray in oven at 425 degrees.  Depending on your oven, it will be about 7 or 8 minutes (Fish) the breadcrumbs will be golden.  If they are not, keep baking with that side up. Chicken will take about 9 or 10 minutes per side.
Turn fish or chicken with a spatula. Shake with paprika and spray an even mist of olive oil on the other side.  Return to oven for 7 or 8 (fish) minutes, or until the breadcrumbs again, look golden. Chicken, 9 or 10 minutes.
Check chicken with thermometer-it is done at 165 degrees. Fish is thin, you can cut to check if desired, however if the bread coating is golden, it will be done. Turn the meat with a spatula, the fish breaks easily, you need complete support under it before turning. 
Serve with wedges of lemon for the fish.  Serve with just a fork if it is chicken.   Lovely!
This is a NO headache recipe!  Perfect every time.

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