Ellie Krieger’s Tilapia Milanese

Breaded tilapia fillet served with arugula and grape tomato tossed in a fresh vinaigrette

Prep Time: 20 min

Cook Time: 30 min

Yield: 4 servings

Ingredients
  • 1pint + 1 cup baby arugula
  • 1 cup red grape tomatoes, halved lengthwise
  • 4 lemon wedges
Vinaigrette
Ingredients
  • 1 tablespoon lemon juice
  • 1 tablespoons + 1 1/2 teaspoons extra virgin olive oil
  • 1/8 teaspoon ground black pepper
  • 1/4 kosher salt
Tilapia Breading
Ingredients
  • 3 slices whole wheat bread
  • 1 tablespoon + 1 1/2 teaspoons extra virgin olive oil
  • 1 whole clove peeled garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup flour
  • 1/2 cup cage free egg whites
  • 4 tilapia fillets, 5-7 ounces raw, thawed
Instructions
1
Vinaigrette:
In a bowl, combine all ingredients and whisk until well blended.
2
Tilapia Breading:
Place bread in a food processor, pulse until fine crumbs. Place onto sheet pan. Bake in a preheated 400 degree oven for 12 minutes or until lightly browned and crisp. Let cool. Combine fresh breadcrumbs, olive oil, garlic, salt and pepper, in a skillet over medium-high heat. Stirring constantly, toast for 2 minutes or until mixture is crisped and deep shade of brown. Remove from heat. Let cool. To set up breading station, place flour in a shallow pan, place egg whites in a shallow pan for egg wash, beat slightly and place toasted breadcrumbs mixture in a shallow pan. In order, dredge 1 piece of tilapia in flour, lightly shake off excess, dip fully in egg and breadcrumb mixture. Press crumbs into tilapia a bit to adhere. Lightly shake off excess. Place breaded fillets on baking sheet. Bake in a preheated 450 degree oven for 15 to 20 minutes or until fish flakes easily.
3
For Service:
Place 1 piece tilapia on serving plate. Place 1 cup baby arugula, 6 grape halves and 2 teaspoons vinaigrette in a bowl. Toss until evenly coated. Place onto serving plate slightly overlapping tilapia, garnish with lemon wedge.
Nutrition Facts:
Calories
350
Carbs
12g
protein
14g
fat
16g
sat. fat
2g
Cholesterol
155mg
sodium
470mg
fiber
2g
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