When a restaurant menu item has the word “crispy” in its title, it often means it was deep fried in oil, a cooking method that tends to ramp up the not-so-healthy fat content of your food. But that’s not always the case. With this simple recipe, you can get that crispy texture that lends itself so nicely to fish without ever dropping your protein into the deep fryer.
Recipe: Herb and Hemp Seed Crusted Tilapia
Makes 2 servings
What You’ll Need:
1/2 cup whole grain cracker crumbs (I used Mary's Gone Crackers Herb & Seed Crackers) 1 tablespoon salt-free seasoning (such as Costco's Kirkland organic salt-free seasoning) 1 tablespoon finely chopped fresh parsley (or 1 tsp dried)
1 tablespoon finely chopped fresh basil (or 1 tsp dried)
1 tablespoon hemp seeds
2 tablespoon egg whites
2 tilapia fillets, about 150g each (other white mild fish such as cod or haddock would work as a substitute)
Lemon wedges, to garnish
What to Do:
1. Preheat oven to 375F and line a baking sheet with parchment paper.
2. Crumble the crackers into a food processor and pulse on high until fine crumbs form.
3. Add the salt-free seasoning, parsley and basil and continue pulsing until the herbs are very finely minced and incorporated with the cracker crumbs.
4. Stir in the hemp seeds, then dump the coating mixture out onto a plate.
5. In a shallow bowl, dip one of the fish fillets into the egg whites.
6. Immediately transfer it onto the plate containing the crumb mixture. Coat evenly on both sides, then place it on the lined baking sheet.
7. Repeat with the other fillet.
8. Bake for 20 to 25 minutes depending on thickness.
9. Enjoy with lemon wedges and a green salad if desired.
Need some more ways to enjoy fish? Check out these flavor-packed recipes: