Tilapia Milanese ✅

Ingredients

• 1 ½ cup dried whole grain bread crumbs (see note)
• 3 tablespoons extra-virgin olive oil, divided
• 1 clove garlic, finely mined
• ½ teaspoon salt, divided
• ¼ teaspoon freshly ground black pepper, divided
• 2 large eggs
• ¼ cup all-purpose flour
• 4 tilapia fillets (about 1 ½ pound), preferably lake grown tilapia such as Regal Springs
• 3 cups baby arugula
• 1 cup grape tomatoes, halved
• 1 tablespoon fresh lemon juice
• Lemon wedges for serving

Steps

1. Combine the breadcrumbs, 1 ½ tablespoons of the oil, the garlic, ¼ teaspoon salt and 1/8 teaspoon pepper in a medium skillet. Turn the heat to medium-high and toast, stirring constantly, until the mixture is a crispy, fragrant and a deep shade of brown, about 2 minutes. Transfer to a plate to cool.

2. Preheat the oven to 400 degrees. Beat the eggs in a shallow bowl. Place the flour on a plate. Dip each of the tilapia fillets first in the flour (shaking off any excess) then in the egg, and finally in the breadcrumb mixture, pressing the crumbs into the fish a bit to adhere. Place the breaded fillets on a baking sheet and bake until they flake easily with a fork, 15-20 minutes.

3. While the fish cooks, in a medium bowl, toss the arugula and tomatoes with the remaining 1 ½ tablespoon oil, the lemon juice and the remaining ¼ teaspoon salt and 1/8 teaspoon pepper.

4. Serve the fish topped with the arugula salad, garnished with lemon wedges.

5. Makes 4 servings

6. Serving size: 1 fillet and about 1 cup of salad

Notes