Herb & Parmigiano Crusted Tilapia With Quick Tomato Sauce

Name: Herb & Parmigiano Crusted Tilapia With Quick Tomato Sauce
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 177 milliliters fresh breadcrumbs; 411 grams diced tomatoes; 1 large egg; 118 milliliters chopped mixed fresh herbs, such as thyme, parsley, chives, or oregano; 1 Tb large cloves garlic, minced (about; 1 pinch Pinch granulated sugar; 4 servings Kosher salt and freshly ground black pepper; 6 Tbs extra-virgin olive oil; 177 milliliters finely grated Parmigiano-Reggiano; 680 grams skinless tilapia fillets

Herb & Parmigiano Crusted Tilapia With Quick Tomato Sauce might be just the main course you are searching for. One portion of this dish contains approximately 54g of protein, 42g of fat, and a total of 705 calories. This recipe serves 4. This recipe covers 38% of your daily requirements of vitamins and minerals. It is a good option if you're following a pescatarian diet. A mixture of granulated sugar, herbs, olive oil, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the breadcrumbs you could follow this main course with the Apple Strudel as a dessert.

Instructions

In a small (1- to 2-quart), heavy saucepan, cook the garlic in 2 Tbs. of the oil over medium heat until it begins to color, 1 to 2 minutes.

Ingredients you will need

Garlic

Cooking Oil

Equipment you will use

Sauce Pan

Add the tomatoes and their juices, sugar, and a pinch each of salt and pepper. Simmer for 15 minutes, stirring occasionally and breaking up the tomatoes with a wooden spoon. Season to taste with salt and pepper.

Ingredients you will need

Salt And Pepper

Tomato

Sugar

Equipment you will use

Wooden Spoon

Meanwhile, on a large plate, toss the breadcrumbs, Parmigiano, herbs, 1/4 tsp. salt, and 1/4 tsp. pepper. Season the fish with salt and pepper. Beat the egg in a wide, shallow dish. Dip each fillet in the egg and then the breadcrumb mixture, pressing it on to help it adhere. In a 12-inch heavy-duty nonstick skillet, heat the remaining 4 Tbs. olive oil over medium-high heat.

Ingredients you will need

Salt And Pepper

Breadcrumbs

Parmigiano Reggiano

Olive Oil

Pepper

Herbs

Fish

Salt

Dip

Egg

Equipment you will use

Frying Pan

Add two of the fillets and cook until the coating is nicely browned and the flesh is opaque and cooked through, 2 to 3 minutes on each side. Use a slotted spatula to move the fish. Repeat with the remaining fillets.

Ingredients you will need

Fish

Equipment you will use

Spatula

Serve the tilapia with a spoonful of the sauce. Serving Suggestions

Ingredients you will need

Tilapia

Sauce

Serve with

Sauted Broccoli Raab with Balsamic Vinegar.

Ingredients you will need

Balsamic Vinegar

Broccoli Rabe

Calories

420, Fat

26, Fat Calories

230, Saturated Fat

5, Protein

38, Monounsaturated Fat

16, Carbohydrates

730, Cholesterol

105, Fiber

Photo: Scott Phillips

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11, Polyunsaturated Fat

3, Sodium

Equipment

Ingredients

Servings:

177milliliters

fresh breadcrumbs 411grams

diced tomatoes 1large

egg 118milliliters

chopped mixed fresh herbs, such as thyme, parsley, chives, or oregano 1Tb

large cloves garlic, minced (about 1pinch

Pinch granulated sugar 4servings

Kosher salt and freshly ground black pepper 6Tbs

extra-virgin olive oil 177milliliters

finely grated Parmigiano-Reggiano 680grams

skinless tilapia fillets

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Tilapia. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Santi Sortesele Pinot Grigio. It has 4.4 out of 5 stars and a bottle costs about 17 dollars.