I am always looking for good fish recipes. We try to eat fish at least once a week. The great thing about fish is that it cooks so quickly. If your fish is defrosted, you can have dinner on the table in less than 20 minutes (depending on the sides you make). I like tilapia for this recipe. It has a nice light flavor. You could use cod or Pollock as well.
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| Recipes |
1 |
2 |
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| Servings |
4 |
8 |
12 |
16 |
20 |
24 |
| Ingredients | ||||||
| Dried basil |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Cumin |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Dried oregano |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Paprika |
3/4 t. |
1-1/2 t. |
2-1/4 t. |
1 T. |
1 T. + 3/4 t. |
1 T. + 1-1/2 t. |
| Garlic powder |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Onion powder |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Dry mustard |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Black pepper |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Italian seasoned bread crumbs |
1/2 C. |
1 C. |
1-1/2 C. |
2 C. |
2-1/2 C. |
3 C. |
| Frozen tilapia fillets |
1 lb. |
2 lbs. |
3 lbs. |
4 lbs. |
5 lbs. |
6 lbs. |
| On Hand Ingredients: | ||||||
| Olive or canola oil |
2 T. |
1/4 C. |
1/4 C. + 2 T. |
1/2 C. |
1/2 C. + 2 T. |
3/4 C. |
Assembly Directions:
Combine basil, cumin, oregano, paprika, garlic powder, onion powder, dry mustard, and black pepper in snack size bag. Place bread crumbs a second snack size bag. Remove 2 t. of the seasoning mixture and add to the bread crumb bag. Seal both bags and place inside a quart size freezer bag.
Freezing Directions:
Seal and label quart freezer bag. Attach quart freezer bag to bag of frozen fish. Freeze.
Serving Directions:
Thaw. Drain any liquids from the fish. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil. In a shallow container thoroughly mix the oil with seasoning mixture until combined. Place crumb mixture in another shallow container. Coat fish on both sides with oil/seasoning mixture then dip one piece at a time in the crumbs flipping over to coat both sides. Place fish on baking sheet. Bake for 10 to 12 minutes or until fish easily flakes when touched with a fork.
Comments:
This fish has a nice flavor. You can adjust the amount of cumin to control the spiciness of the fish. This is great served with wild or yellow rice.
Nutritional Info:
Per Serving: 214 Calories; 8g Fat (34.8% calories from fat); 23g Protein; 12g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 459mg Sodium.
Exchanges: 1 Grain (Starch); 2-1/2 Lean Meat; 1-1/2 Fat.
Carol Santee
Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.
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