A Spoonful of Sugar

Making every day life as a mom just a little bit sweeter.

Herb Crusted Tilapia with Roasted Cauliflower and Wild Rice April 7, 2010

Filed under: Calling all bloggers!,Crazy Good Food,Home Ec Happenings! — Janine Chance @ 11:40 pm

This recipe was a part of the Ultimate Recipe Swap at Life As Mom.com.

Even my seven-year old can eat her body weight in this flaky fish dish! Enjoy!

Ingredients for herb crust...

Herb Crusted Tilapia


4 – 6 Tilapia fillets

1 1/2 c. Panko bread crumbs

2 Tbsp. all-purpose flour

1/3 c. minced flat leaf parsley

1/4 c. minced basil

kosher salt and pepper to taste

olive oil spray (or reg. olive oil)

Preheat oven to 200°.

Always a character!

Spray fillets with olive oil and set aside. Combine all remaining ingredients. Dredge filets in bread crumb mixture, pressing the mixture into the fish so it adheres.

Heat about 1/4 c. peanut oil in a cast iron skillet. Pan fry the fish about 3 – 4 minutes on each side until cooked through. Place in a dish in the heated oven to keep warm while cooking the rest of the fish. (I use my countertop convection oven to keep my regular oven free to make the cauliflower.)

Looks like serious business! ATTACK!

Roasted Cauliflower

1 head cauliflower, washed and broken into flowerets

3 cloves of garlic, coin-sliced

zest and juice of one lemon

kosher salt and pepper to taste

Preheat oven to 450°.

Even my ‘non fish-lover’ ate it up!

In a baking dish, add cauliflower, and add garlic, lemon juice and zest, olive oil, salt and pepper, and toss, coating all of the cauliflower. Roast for about 25-30 minutes, tossing occasionally, until soft and slightly charred looking. Turn oven off and keep warm until you’re ready to serve.

Wild Rice

Pretty self-explanatory…make rice of your choice. = )

Have you ever seen a cat beg?….

‘One piece…just drop ONE PIECE…’

'I implore you...just one bite!'

I implore you…just drop one tiny morsel…..

Sweet Victory!!!!

My husband said it’s the best fish he’s ever put in his mouth…I’d say it was a hit all the way around!


2 Responses to “Herb Crusted Tilapia with Roasted Cauliflower and Wild Rice”

  1. Alea Says:

    This sounds wonderful! I have been trying to work more fish into our diets – my goal is twice a week – but I am struggling to find recipes that my daughter likes. I will sub. gf bread crumbs and gf flour and give this a try.

  2. Melissa Says:

    Sounds delicious!!

    Here from Ultimate Recipe Swap.

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