Tilapia N’ Orleans

 Tilapia N’ Orleans; C'est si Bon

Tilapia is one of the more economical (and delicious) fishes you can find at your local grocery store.  It's light and flaky.  You can often purchase a big bag of the frozen Tilapia for under 10 bucks. 

For this dish, I actually recommend using frozen Tilapia, only because it turns out fantastic when you start with fish that is "almost" thawed (slightly firm).  Frozen fish, just like frozen veggies, are often MORE nutritious because the goodness is sealed in when it's flash frozen.  Most supermarkets these days sell the flash frozen version of their fresh fish just a few feet away from the seafood case.  At one of our local supermarkets, Sweetbay, the fish sold in the seafood section tastes just like fresh. 

On my quest to cook even healthier this year, I decided that we are going to eat more fish.  If you read this blog, you know I've posted quite a few fish dishes over the last year.  If you don't read this blog regularly, welcome and do a search up there at the top on "fish" and you'll see what I mean. 

I often say, "Food can take you anywhere you want to go."  Tonight, we're going to the city of New Orleans, better known as "N'Olreans.   You'll feel like you've been transported to a cafe in the French Quarter when you eat this dish.  Make your favorite cocktail and you can even use this for entertaining. 

This fish is crispy.  It's flaky.  It's light and it's full of Cajun flavor that makes you want to say C'est bon!

I served my Tilapia N' Orleans with a simple baked potato and a few string beans.  Even if you are dieting, you can have your potato.  Top it with Greek yogurt or low fat or fat free sour cream to save calories.  Just make sure that the potato is about the size of your palm if you are cutting calories.

Dirty rice or red beans and rice would also be wonderful with this dish, too.  As would any type of mixed greens.

Here we go.  Tonight's recipe serves 4. 

Tilapia N’ Orleans

4 Tilapia fillets

1/4 cup 2% Milk

1/4 cup Light Mayonnaise

Louisiana Hot Sauce, to taste

1 cup crushed Ritz® or Town House® Crackers, crushed

1/4 cup grated Parmesan Cheese

2 tablespoons Cajun Seasoning

Butter Flavored Cooking Spray

Drizzle of Canola Oil

Lemon Slices

Fresh Parsley, for garnish

Preheat oven to 425 degrees. 

Whisk together milk, mayonnaise and hot sauce in one bowl.

Crush crackers.  I suggest putting the crackers into a sealed storage bag and pounding them with a meat mallet.  It's a great way to take out your frustrations on your credit card company or whatever is bothering you these days.  So is kickboxing, but I'll talk about that another day.

Add crackers to another bowl.  Stir in Parmesan cheese and Cajun seasoning. 

Tip each piece of fish into the wet mixture and then coat with the dry.  Transfer fish to a glass baking dish sprayed with cooking spray.  Drizzle each piece of fish with canola oil.

Ready for the Oven

Lower heat in oven to 350 degrees.  Bake fish for 25 minutes. 

Top with fresh lemon slices and fresh parsley. 

I will leave you with a little motivational tip tonight; I used to worry about everything. I thought if I worried about it, it wouldn't come true.  Truth is, circumstances and life will happen whether your worry or not.  Save the stress. 

When you have control, take control.  When you don't, just learn to let it go. 

See you soon!

No product was supplied to blogger and not an endorsement for any establishment or product mentioned in tonight's blog.