The vast majority of tilapia consumed in the United States is harvested from pens or cages in Latin America or Asia. To a great degree, this protects this fish from being exposed to most of the toxins which have infiltrated the world’s waterways and are then passed to those who eat them.
The MyPlate scheme from the U.S. Department of Agriculture recommends you consume a minimum of eight ounces of seafood a week. Tilapia is considered one of the healthiest choices by which you can fulfill this recommendation for a variety of reasons:
- it contains a large amount of protein
- is considered a complete protein, meaning it contains all the essential amino acids)
- includes small amount of unsaturated fats, including omega fatty acids
- contains calcium and potassium
Pick up some tilapia and use it to cook up some of Jeannie’s kickin’ fried fish. You’ll be glad you did.
- 1 pound tilapia fillets, rinsed and patted dry
- 1 egg
- ⅓ cup milk
- ½ cup Italian seasoned bread crumbs (such as Progresso®)
- 2 teaspoons roasted onion flakes
- 2 teaspoons minced garlic
- 1 teaspoon blackened seasoning (such as Old Bay®)
- 2 pinches crushed red pepper flakes (optional)
- ¼ teaspoon freshly ground pepper, or to taste
- ¼ freshly ground sea salt, or to taste
- 1 ½ tablespoons olive oil
- 2 teaspoons butter
- Beat the egg with milk in a shallow bowl.
- In another shallow bowl, mix together the bread crumbs, roasted onion flakes, garlic, blackened seasoning, crushed red pepper flakes, black pepper, and sea salt.
- Dip a tilapia fillet into the egg mixture, then press gently into the crumb mixture on both sides; set the coated fillet onto a plate.
- Repeat with remaining fillets; refrigerate the coated fillets for about 15 minutes to help set the crumbs.
- Heat the olive oil and butter in a cast-iron frying pan over medium heat. Lay the fillets into the skillet, and pan-fry until golden brown on each side, about 3 minutes per side. The fish should be opaque and flaky underneath the coating.
- Remove and drain fillets on paper towels.