This recipe features a delicious and tender pan-baked tilapia coated with a light breadcrumb crust and infused with herbs. It’s a complete meal perfect for lunch or dinner, served over a creamy, light sauce and paired with healthy brown rice and steamed green beans.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 25-30 minutes
- Total Time: 45-50 minutes
Ingredients (Serves Four People)
For the Tilapia
- 4 tilapia fillets (about 150g each)
- 1/2 cup breadcrumbs (panko or regular)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and freshly ground black pepper to taste
- 2 tablespoons olive oil (for frying)
- 1/4 cup flour (for dredging)
- 1 egg, beaten (for dredging)
For the Creamy Sauce
- 1 cup Greek yogurt or light sour cream
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- Salt and pepper to taste
- 1 tablespoon olive oil or butter (optional)
For the Sides
- 1 cup uncooked brown rice
- 1 1/2 cups water or vegetable broth (for rice)
- 1 teaspoon olive oil (for rice)
- 200g fresh green beans, trimmed
- Salt to taste
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Prepare the Brown Rice
- Rinse the brown rice under cold water.
- In a medium saucepan, bring water or vegetable broth to a boil. Add the rice, olive oil, and a pinch of salt.
- Reduce the heat to low, cover, and simmer for about 20-25 minutes until the rice is tender and the liquid is absorbed. Once done, fluff the rice with a fork.
Step 2: Prepare the Creamy Sauce
- In a small bowl, whisk together Greek yogurt (or sour cream), Dijon mustard, lemon juice, minced garlic, salt, and pepper.
- Stir in 1 tablespoon of olive oil or melted butter for a richer flavor.
- Set the sauce aside in the refrigerator to chill while you prepare the fish and vegetables.
Step 3: Prepare and Cook the Tilapia
- Preheat your oven to 180°C (350°F). Lightly grease a baking dish with cooking spray or a small amount of olive oil.
- In a shallow bowl, combine the breadcrumbs, oregano, thyme, parsley, garlic powder, paprika, salt, and pepper.
- Dredge each tilapia fillet in flour, dip in the beaten egg, and coat with the breadcrumb mixture.
- Heat olive oil in a large skillet over medium heat. Lightly pan-fry the breaded tilapia fillets for 2-3 minutes per side or until golden brown.
- Transfer the fillets to the prepared baking dish and bake in the oven for 10-12 minutes or until the fish flakes easily with a fork.
Step 4: Steam the Green Beans
- While the fish bakes, boil a small pot of water and add a pinch of salt.
- Steam or boil the green beans for 4-5 minutes or until tender yet crisp. Drain and set aside.
Tips and Tricks
- Herb Variations: Feel free to experiment with fresh herbs such as basil, cilantro, or dill for a more vibrant flavor.
- Lighter Option: Instead of pan-frying, you can bake the breaded tilapia entirely in the oven to reduce fat content.
- Sauce Consistency: Adjust the thickness of the sauce by adding more yogurt for a thicker consistency or a splash of water for a thinner sauce.
Serving Suggestions
- This dish is excellent with a light, crisp salad such as a cucumber and tomato for added freshness.
- You can pair it with roasted vegetables like zucchini or bell peppers for a more filling meal.
- For a Mediterranean twist, add a dollop of tzatziki sauce alongside the creamy sauce for extra flavor.
Wine Pairing
Pair this dish with a crisp white wine, such as Pinot Grigio or Sauvignon Blanc, to complement the light flavors of the fish and the creamy sauce.
Nutritional Information (Per Serving)
- Calories: 450 kcal
- Protein: 38g
- Fat: 18g
- Carbohydrates: 38g
- Fiber: 6g
- Sodium: 450 mg
Dietary Modifications
- Gluten-Free: To make this recipe gluten-free, replace the all-purpose flour and breadcrumbs with gluten-free alternatives. You can use gluten-free flour for dredging and gluten-free panko or crushed gluten-free crackers for the breading. Ensure that any store-bought sauces used are also certified gluten-free.
- Dairy-Free: Substitute the creamy sauce ingredients with dairy-free options for a dairy-free version. Use plant-based milk (such as almond or oat milk) instead of regular milk or cream, and replace butter with a plant-based alternative like vegan butter or olive oil. Ensure the breadcrumbs are dairy-free or make your own.
- Low-Carb/Keto: For a low-carb or keto-friendly variation, omit the breadcrumbs and flour entirely, or use almond flour or crushed pork rinds as a low-carb breading alternative. Ensure the creamy sauce is made with heavy cream or unsweetened coconut cream instead of milk. Serve with low-carb vegetables like cauliflower or zucchini instead of starchy sides.
- Paleo: To make this recipe Paleo-friendly, swap the breadcrumbs and flour for almond flour or coconut flour. Replace any dairy in the creamy sauce with coconut milk or almond milk, and ensure that all oils and seasonings used are Paleo-compliant (extra virgin olive oil, coconut oil, etc.). Avoid using any processed sauces or additives.
- Whole30: To comply with Whole30, eliminate any breading or breadcrumbs. Instead, pan-fry the tilapia with Whole30-approved seasonings and oils like olive oil or ghee. Make the creamy sauce using coconut milk and arrowroot powder as a thickener, ensuring that all ingredients are free from additives, sweeteners, and non-compliant oils.
- Low-Sodium: To reduce sodium, minimize or omit the salt in the breading and sauce. Use fresh herbs, lemon, and spices to flavor the dish instead. Choose low-sodium or unsalted versions of butter and any other ingredients in the recipe. Be sure to avoid any processed ingredients with hidden sodium content.
These dietary modifications make the Lightly Breaded Tilapia over a Creamy Sauce recipe adaptable to various dietary preferences, ensuring a delicious and inclusive meal.
Storage Suggestions
Leftover tilapia, rice, and green beans can be stored in airtight containers in the refrigerator for up to 2 days. Reheat in the oven at 150°C (300°F) or a skillet until warmed.
Tilapia can also be frozen before pan-frying for up to 1 month. Thaw in the refrigerator overnight and proceed with the cooking steps as directed. Avoid freezing the creamy sauce, as it may separate upon thawing.
About the Pan-Baked Lightly Breaded Tilapia
This Pan-Baked Tilapia dish is a delightful and healthy take on a traditional fish dinner. The light breading and herb-infused coating provide a satisfying crunch, while the creamy sauce adds a tangy, rich contrast to the mild tilapia. Paired with wholesome brown rice and vibrant green beans, this dish is as nutritious as it is flavorful.
Cultural Context
Tilapia is widely popular across global cuisines due to its mild flavor and ease of preparation. This particular recipe draws inspiration from the balance of light, fresh ingredients often found in Mediterranean and American culinary traditions.
