Fish is a perfect choice for a quick meal! Tonight I’m making Parmesan crusted tilapia to serve alongside my fresh spring pea risotto. And as a delicious garnish, I ‘ll make a pesto with mint and leaves from the pea shoots!
Crusting fish can be tricky — you may find that you have crusted the skillet instead of the fish. there are a few simple steps to ensure that your crust is adhered to the fish, and will stay that way during the cooking process.
To curst the fish, first pat it dry with paper towels.
Then assemble three shallow bowls. First, dip the fish into the flour and shake off any excess. Then, into the egg white, and finally press into the cheese and panko mixture. You will also need a wire rack over a baking sheet, that will fit into your refrigerator, as the fish will need to rest with the crust on to adhere — this is the step that will ensure success!
Remember, fish cooks very quickly, so lower the heat in the skillet to medium-high; preheat it well before adding the fat and then the fish. And be prepared to hold it in a warm oven, 170 – 180°F, if the fish gets done before you are ready to serve.
Parmesan Crusted Tilapia
- 4-8 tilapia fillets
- ¼ cup unbleached flour
- salt & pepper or seasoned salt
- 2 egg whites
- 1 tablespoon minced chives
- ½ cup grated Parmesan cheese
- 2 tablespoons bread crumbs or Panko
- 2 tablespoons olive oil
- 1 lemon cut into wedges, for garnish
Preheat oven to 200°F, to hold fish after cooking, until ready for all to serve.
Pat fish dry with paper towels. Set wire rack on baking sheet. Whisk together the flour, salt and pepper in a shallow bowl. In second shallow bowl, whisk egg whites and chives together until foamy. In a third shallow bowl, combine grated Parmesan and bread crumbs.
Using tongs, coat fish in flour mixture; shake off excess. Transfer to egg white mixture; coat evenly and let excess run off. Coat fish with shredded Parmesan mixture, pressing gently to adhere cheese. Place on wire rack. Refrigerate 20-30 minutes. Remove from refrigerator to allow to come to room temperature before proceeding.
Heat 1 tablespoon olive oil in non-stick skillet over medium high heat until oil shimmers. Place 2-4 fillets in skillet; cook until cheese is pale golden brown, about 3 minutes. Carefully flip and cook until cheese is pale golden brown on second side. Transfer to wire rack on a baking sheet; keep warm in t the oven. Wipe out skillet with paper towel; repeat with remaining fish fillets. Serve immediately with lemon wedges.