Tilapia has a mild, subtle flavour with wide appeal. For the most sustainable choice, opt for tilapia that's farmed from North America, Ecuador or Indonesia. Sprinkle the crispy fillets with chopped fresh parsley just before serving, if desired. Cost: $3.10 per serving
- Prep time 30 minutes
- Total time 30 minutes
- Portion size 4 servings
- 1/4 cup cornmeal
- 1 1/2 teaspoon each chili powder and dried parsley
- 4 tilapia fillets (about 450 g total)
- 1/4 teaspoon each salt and pepper
- 2 tablespoons olive oil
- 1/3 cup mayonnaise
- 1 tablespoon chopped fresh parsley
- 2 teaspoons lemon juice
- 1 garlic finely grated or pressed
- 4 small yellow-fleshed potatoes (about 600 g total) cut in 3/4-inch (2 cm) thick wedges
- 2 teaspoons olive oil
- pinch each salt and pepper
MethodOven Fries: On lightly greased rimmed baking sheet, toss together potatoes, oil, salt and pepper. Roast in 425°F (220°C) oven, turning once, until potatoes are golden and tender, about 25 minutes.
Crispy Tilapia: While potatoes are roasting, in shallow dish, stir together cornmeal, chili powder and parsley. Sprinkle tilapia with salt and pepper; dredge in cornmeal mixture, turning to coat.
In nonstick skillet, heat half of the oil over medium heat; cook half of the tilapia, turning once, until fish flakes easily when tested, about 8 minutes. Repeat with remaining oil and tilapia.
Lemon-Herb Mayo: While tilapia is cooking, in small bowl, stir together mayonnaise, parsley, lemon juice and garlic. Serve with tilapia and oven fries.
Tip from The Test Kitchen: Set the first batch of cooked fish on a rack while you're frying the second batch. This prevents the coating from becoming soggy.
Nutritional facts per serving: about
- Fibre 3 g
- Sodium 325 mg
- Sugars 2 g
- Protein 26 g
- Calories 455.0
- Total fat 26 g
- Potassium 1025 mg
- Cholesterol 63 mg
- Saturated fat 4 g
- Total carbohydrate 31 g
- Iron 16.0
- Folate 29.0
- Calcium 3.0
- Vitamin A 4.0
- Vitamin C 23.0