Tilapia Milanese

Name: Tilapia Milanese
Prep time: 40 min
Cook time: 40 min
Total time: 40 min
Yield: 4
Cuisine: Global
Ingredients: 1 liters baby arugula; 3 larges eggs; 237 milliliters all-purpose flour; 79 milliliters fresh parsley leaves; 4 servings Kosher salt and freshly ground pepper; 1 Finely grated zest of lemon, plus lemon wedges for serving; 355 milliliters milk; 5 Tbsps extra-virgin olive oil; 680 grams tilapia fillets; 4 Tbsps unsalted butter; 6 slices white sandwich bread, torn into pieces

Tilapia Milanese might be just the main course you are searching for. This recipe covers 38% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 744 calories, 49g of protein, and 40g of fat each. From preparation to the plate, this recipe takes around 40 minutes. Head to the store and pick up butter, parsley leaves, kosher salt and pepper, and a few other things to make it today. To use up the kosher salt you could follow this main course with the Low Fat Crumbs Cake (Kosher-Dairy) as a dessert. It is a good option if you're following a pescatarian diet.

Instructions

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.

Ingredients you will need

Salt And Pepper

Breadcrumbs

Lemon Zest

Parsley

Bread

All Purpose Flour

Egg

Fish

Milk

Salt

Dip

Ice

Equipment you will use

Food Processor

Bowl

Oven

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

Equipment you will use

Baking Sheet

Aluminum Foil

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

Ingredients you will need

Olive Oil

Butter

Equipment you will use

Frying Pan

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.

Ingredients you will need

Olive Oil

Butter

Equipment you will use

Baking Sheet

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.

Ingredients you will need

Salt And Pepper

Olive Oil

Arugula

Fish

Equipment you will use

Oven

Serve the fish with the salad and lemon wedges.

Ingredients you will need

Lemon Wedge

Fish

Photograph by Antonis Achilleos

Equipment

Ingredients

Servings:

1liters

baby arugula 3larges

eggs 237milliliters

all-purpose flour 79milliliters

fresh parsley leaves 4servings

Kosher salt and freshly ground pepper 1

Finely grated zest of lemon, plus lemon wedges for serving 355milliliters

milk 5Tbsps

extra-virgin olive oil 680grams

tilapia fillets 4Tbsps

unsalted butter 6slices

white sandwich bread, torn into pieces

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

Tilapia can be paired with Pinot Grigio, Gruener Veltliner, and Pinot Noir. 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. The St. Michael-Eppan Anger Pinot Grigio with a 4.3 out of 5 star rating seems like a good match. It costs about 23 dollars per bottle.