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Tortilla Crusted Tilapia

Posted by LivelyTable
October 05, 2016
Featured in: Guest Posts, Dinner
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Healthy and delicious, Tortilla Crusted Tilapia is a quick and easy weeknight dinner to help you add more fish to the menu.

Healthy and delicious Tortilla Crusted Tilapia is a quick and easy weeknight dinner that's a fun change-up from your regular fish recipe. 

by Kaleigh McMordie, MCN, RDN (Lively Table)


I think we can all agree that we should eat more fish. It's a great source of lean protein, relatively inexpensive, and easy to prepare. But sometimes, it's hard to figure out what to do with fish. There are plenty of great flavorful recipes for salmon out there, but a quick internet search provides limited options for tilapia, which is one my favorite types of white fish since it's pretty mild in taste, readily available and super affordable. 

Healthy and delicious, Tortilla Crusted Tilapia is a quick and easy weeknight dinner to help you add more fish to the menu.
 
Of course, you could always squeeze some lemon juice on your tilapia and sprinkle it with fresh herbs for a healthy and easy meal. But you can only make it that way so many times before you get bored. If we're going to get the recommended 2 servings of fish per week, we've got to get a little more creative. 
 
That's why I came up with this delicious recipe for Tortilla Crusted Tilapia. It's  healthy, easy to make, and it's a fun change-up that keeps me and my husband from getting bored with tilapia. I like to make sure he feels satisfied and full with fish since he's more of a meat and potatoes kind of guy, and this recipe doesn't disappoint. 

Healthy and delicious, Tortilla Crusted Tilapia is a quick and easy weeknight dinner to help you add more fish to the menu.
 
This really couldn't be any easier to throw together. Just crush up some tortilla chips in a food processor (or even with your hands!), add a couple of spices, squeeze some lime, and throw it all in the oven while you prepare a couple of sides - I heat up canned, low sodium black beans and steam a veggie in a pinch. I like to buy the tilapia "loins" that come frozen at Costco for a more filling meal, but you can also use any type of white fish if you don't have tilapia. It's a super flexible recipe, so make it work for you! It's all about a quick and healthy dinner solution for you, and this one definitely delivers. 

Healthy and delicious, Tortilla Crusted Tilapia is a quick and easy weeknight dinner to help you add more fish to the menu.

Try this easy Tortilla Crusted Tilapia to add more fish to your diet! via @livelytable @healthyaperture
Healthy and delicious, Tortilla Crusted Tilapia is a quick and easy weeknight dinner to help you add more fish to the menu.

Tortilla Crusted Tilapia

Yield

Serves 4

Ingredients

  • 4 tilapia filets
  • 1 lime
  • 3/4 cup tortilla chip crumbs
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • olive oil spray
  • for optional topping: salsa, cilantra, avocado, lime juice

Directions

  1. Preheat oven to 375° F. Line a baking sheet with silicone baking mat or foil. In a small food processor, crush tortilla chips into crumbs. Pour into a shallow dish and mix with chili powder, cumin, garlic powder and cumin.
  2. Rinse tilapia filets and pat dry. Squeeze lime juice onto each filet and gently press into tortilla crumb mixture to coat both sides. Place on baking mat and spray tops with olive oil.
  3. Bake fish for 15-25 minutes (depending on thickness) or until flesh is opaque and the outside is golden. Top with salsa, avocado, cilantro, or lime juice.
Click for nutritional information
Calories 169
Carbohydrates 15.3g
Fiber 0.3g
Sugar 1.8g
Fat 2.5g
Protein 21.5g
Sodium 169mg
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LivelyTable

Kaleigh is a the author of livelytable.com and a Registered Dietitian Nutritionist in Lubbock, Texas. She loves spending her days in the kitchen and her nights entertaining family and friends around healthy meals!
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