Tilapia Milanese

Tilapia Milanese might be just the main course you are searching for. This pescatarian recipe serves 4 and costs $4.57 per serving. One serving contains 758 calories, 50g of protein, and 41g of fat. 10 people were impressed by this recipe. From preparation to the plate, this recipe takes about 40 minutes. This recipe from Foodnetwork requires kosher salt, tilapia fillets, white sandwich bread, and fresh parsley leaves. With a spoonacular score of 85%, this dish is outstanding. Similar recipes include Asparagi alla milanese (Milanese-Style Asparagus), Risotto Milanese-Style (Risottan alla Milanese), and Risotto alla milanese (Milanese-Style Risotto).

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 20 minutes

 

Ingredients:

6 cups baby arugula

3 large eggs

1 cup all-purpose flour

1/3 cup fresh parsley leaves

Kosher salt and freshly ground pepper

Finely grated zest of 1/2 lemon, plus lemon wedges for serving

1 1/2 cups milk

5 to 6 tablespoons extra-virgin olive oil

4 6-ounce tilapia fillets

4 tablespoons unsalted butter

6 slices white sandwich bread, torn into pieces

Equipment:

food processor

bowl

oven

baking sheet

aluminum foil

frying pan

Cooking instruction summary:

Preheat the oven to 425 degrees F. Soak the fish in a bowl with the milk and 2 cups ice, 15 minutes. Meanwhile, mix the flour with 1/2 teaspoon each salt and pepper in a shallow dish. Lightly beat the eggs in another dish. Pulse the bread, parsley, lemon zest and 1/2 teaspoon salt in a food processor until crumbs form, then transfer to a third dish. One at a time, remove the fillets from the milk and dredge in the flour, shaking off the excess. Dip in the eggs, then coat with the breadcrumbs, gently pressing to coat both sides. Transfer to a large plate. Line a baking sheet with foil. Heat 2 tablespoons each olive oil and butter in a large skillet over medium-high heat. Add 2 fillets and cook until golden, about 3 minutes per side. Transfer to the prepared baking sheet. Repeat with the remaining 2 fillets, adding 2 more tablespoons each olive oil and butter. Transfer the fish to the oven and bake until cooked through, about 8 minutes. Toss the arugula with the remaining 1 to 2 tablespoons olive oil, and salt and pepper to taste. Serve the fish with the salad and lemon wedges. Photograph by Antonis Achilleos

 

Step by step:


1. Preheat the oven to 425 degrees F. Soak the fish in a bowl with the milk and 2 cups ice, 15 minutes. Meanwhile, mix the flour with 1/2 teaspoon each salt and pepper in a shallow dish. Lightly beat the eggs in another dish. Pulse the bread, parsley, lemon zest and 1/2 teaspoon salt in a food processor until crumbs form, then transfer to a third dish. One at a time, remove the fillets from the milk and dredge in the flour, shaking off the excess. Dip in the eggs, then coat with the breadcrumbs, gently pressing to coat both sides.

2. Transfer to a large plate. Line a baking sheet with foil.

3. Heat 2 tablespoons each olive oil and butter in a large skillet over medium-high heat.

4. Add 2 fillets and cook until golden, about 3 minutes per side.

5. Transfer to the prepared baking sheet. Repeat with the remaining 2 fillets, adding 2 more tablespoons each olive oil and butter.

6. Transfer the fish to the oven and bake until cooked through, about 8 minutes. Toss the arugula with the remaining 1 to 2 tablespoons olive oil, and salt and pepper to taste.

7. Serve the fish with the salad and lemon wedges.

8. Photograph by Antonis Achilleos


Nutrition Information:

Quickview
750k Calories
49g Protein
40g Total Fat
48g Carbs
35% Health Score
Limit These
Calories
750k
38%

Fat
40g
62%

  Saturated Fat
13g
86%

Carbohydrates
48g
16%

  Sugar
7g
8%

Cholesterol
263mg
88%

Sodium
572mg
25%

Get Enough Of These
Protein
49g
99%

Selenium
105µg
150%

Vitamin K
129µg
123%

Vitamin B12
3µg
58%

Phosphorus
534mg
53%

Vitamin B3
10mg
53%

Folate
199µg
50%

Vitamin D
7µg
49%

Vitamin B2
0.71mg
42%

Vitamin B1
0.59mg
39%

Vitamin A
1834IU
37%

Manganese
0.62mg
31%

Calcium
303mg
30%

Iron
5mg
29%

Vitamin E
4mg
28%

Potassium
905mg
26%

Magnesium
92mg
23%

Vitamin B5
2mg
23%

Vitamin B6
0.45mg
22%

Copper
0.3mg
15%

Vitamin C
12mg
15%

Zinc
2mg
14%

Fiber
2g
10%

covered percent of daily need
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