While putting this post together I realized we eat an awful lot of tilapia. In fact, in 2012, the U.S. imported about 500 million pounds of it. That’s a lot of fish considering tilapia is generally considered, despite being high in protein and low in fat, to offer the least return on investment if you’re trying to eat more Omega 3s. For example, salmon has 10 to 15 times the amount of Omega 3 fatty acids as a serving of tilapia.
Overall, though, a serving of tilapia will go a long way in replacing a cheeseburger and fries in terms of healthy choices. The key seems to be to rotate your fish selections to make sure you’re getting enough Omega 3s, and make sure you know the source of the fish. Generally, if you’re eating farm raised tilapia (which seems to be about all that’s out there), U.S. farm raised is superior. An article I read came down pretty hard on farm raised tilapia from South America and China, noting the lack of aquaculture regulation and poor habitat conditions.
On that note, a tilapia recipe. Honestly, I do serve it a lot for the reasons noted in almost every article I read: it’s plentiful, relatively inexpensive, easy to cook, and has a neutral taste – which is especially important if you’re cooking for kids who have…sensitive noses? But I’ve also enlightened myself a little bit about broadening the types of fish I’ll serve to make sure we’re fully benefiting from the addition of more fish in our diet. So, find yourself U.S. sourced fish and pop an Omega 3 supplement after dinner, because this recipe was a keeper. Or, try it with halibut, walleye, or whitefish (can you tell I’m a Great Lakes girl?).
Calling this recipe “crusted” was a bit of a stretch. This really is more of a sauce, but an additional sprinkling of parmesan a few minutes before the fish is finished under the broiler might give it a bit more crunch. Nonetheless, the end product was really flavorful. It was quick to prep, making it perfect for a mid-week meal when most families find it hectic to sit down for dinner. I served it with some broiled asparagus and a side of pearl couscous and the grown ups gave it two thumbs up. I’m still working on expanding the culinary horizons of the little one, though…slowly and steadily. Enjoy!
Parmesan Crusted Tilapia
- 1/2 cup Parmesan cheese, shredded
- 1/4 cup butter, softened (I used less)
- 3 Tbsp mayonnaise (I used Reduced Fat Mayo with Olive Oil)
- 2 Tbsp fresh lemon juice
- 1/4 tsp dried basil
- 1/4 tsp ground black pepper
- 1/8 tsp onion powder (I used 1 tsp fresh onion, finely minced)
- 1/8 tsp celery salt
- 2 pounds tilapia fillets
- Preheat broiler. Line baking pan with aluminum foil.
- In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
- Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes.
- Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Cook’s Note: Reduce the butter. You don’t need that much. I think I used a little less than 3 Tbsp. Also, I’d suggest heavy duty foil to line the baking pan to resist tearing with the spatula when you flip the fish.