realistic recipes for a nutritious kitchen

Cornmeal Crusted Tilapia W/ Avocado Cream

Cornmeal Crusted Tilapia

Cornmeal Crusted Tilapia – Clean & Delicious®

While I’ve seen it done a thousand times, I’ve never used cornmeal to bread anything before.  I figured the cornmeal would add a really great extra crunchy texture to the breading (which it did) but what caught me off guard was how it added a layer of sweetness as well.

It was crunchy, crispy, sweet, and with a good pinch of salt to balance it all out at the end, perfectly salty too.

BUT what about the Tialpia?

While Tilpia is a great source of protein that is low in fat, is it an environmentally friendly and sustainable choice??  Well my friends, apparently that depends on where it is farmed and caught.  Allow me to give you the simple break down (thanks to my favorite seafood reference guide):

BEST CHOICE:
Tilapia farmed and caught in the U.S.

GOOD ALTERNATIVE:
Tilapia farmed and caught in Central America

AVOID:
Tilapaia farmed and caught in China and Tawain

The SRG also mentions that less than 10 percent of tilapia consumed in the U.S. is farmed domestically.  SO if this is a matter that concerns you, I suggest seeking out the origin of your Tilapia.

Now let’s jump over to the avocado cream!  Just an avocado with a little lime juice and Greek yogurt… SO simple.  And since I served this meal with my Mango and Chickpea Brown Rice Salad the Avocado Cream really made the whole meal gel.  I even gave Katie a few bites and she totally approved!

Now I’m off to go play in the kitchen.  Since it’s  cold and rainy here in LA (something that rarely happens) I’m excited to go make some cold weather comfort foods.  Maybe a pot of soup or a hot sandwich OR BOTH!  Ohhh… I should probably practice a little Valentine’s Day sweet treat, too!  I think a chocolate cookie may be in my future…

Cornmeal Crusted Tilapia W/ Avocado Cream

Do your self a favor and make the Avocado cream first. This way once the fish is done you’re ready to serve and eat.

Yield: Serves 4

Prep Time: 15 minutes

Cook Time: 5 minutes

Total Time: 20 minutes

Ingredients:

Tilapia

  • 1lb of tilapia (4-6 filets)
  • 2 egg whites
  • 1 cup of ground cornmeal
  • 1 tbsp of paprika
  • ½ tsp cayenne pepper
  • Salt and pepper to taste

Avocado Cream

  • 1 avocado
  • 2 tbsp plain Greek style yogurt
  • Juice of half a lime
  • Pinch of salt

Directions:

Avocado Cream

Peel and pit the avocado before chopping into chunky pieces.  Place the avocado in a mini food processor along with the yogurt, limejuice, and salt.

Blend everything together until you have a nice creamy sauce.  Feel free to play with the texture by adding more or less yogurt and/or a bit of milk or water.  Set aside until ready to serve.

Cornmeal Crusted Tilapia

Combine the cornmeal, paprika, and cayenne pepper in a wide shallow dish or bowl.  Place your egg whites in another bowl with similar characteristics.

Season each tilapia fillet with salt and pepper.  Dip seasoned fillet into the egg whites and then dredge it in the cornmeal mixture.  Place on a rimmed baking sheet until ready to cook.

Once you have all of your tilapia seasoned and coated heat one teaspoon of olive oil in a large non-stick skillet over a medium high heat.

Right before placing the tilapia into the hot pan, lightly mist each one with a bit of cooking spray (this will ensure even browning without having to add too much oil into the pan) and place in pan “sprayed-side” down.

Mist the opposite sides of the fillets while they are cooking.  After about two minutes, flip the fish and cook for another two minutes or so.  You are looking for the fish to just cook through while having a nice crispy, browned exterior.

Hit each one with a pinch of salt when they are done and top with a tablespoon of Avocado Cream.  Enjoy!

Serves 4.

Nutritional Analysis

Nutrients per serving: Calories: 306; Total Fat: 8.6g; Saturated Fat: 1.3g; Cholesterol: 150mg; Sodium: 88mg; Carbohydrate: 31g; Dietary Fiber: 4.5g; Sugars: 0.7g; Protein: 26.8g

Share This:

2 Responses to “Cornmeal Crusted Tilapia W/ Avocado Cream”

  1. #
    1
    Ella — January 20, 2010 @ 2:22 am

    Looks absolutely gorgeous Dani! I tried your cumin fish with a New Zealand fish called Tarakihi and it looked exactly like yours and will be making this with the same fish too. Thankyou so much for your amazing recipes, Have fun in the kitchen, cold weather also makes me wanna cook & bake!:-)

  2. #
    2
    Sassyras — January 29, 2010 @ 8:28 pm

    I’m glad I came across your webiste. The Cornmeal Crusted Tilapia w/ Avocado Cream turned out really great. This is definitely a keeper.

Leave a Comment





Current ye@r *