Tilapia Milanese

Tilapia Milanese

This recipe is sponsored by Regal Springs.


1 ½ cup dried whole grain bread crumbs (see note)
3 tablespoons extra-virgin olive oil, divided
1 clove garlic, finely mined
½ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
2 large eggs
¼ cup all-purpose flour
4 tilapia fillets (about 1 ½ pound), preferably lake grown tilapia such as Regal Springs
3 cups baby arugula
1 cup grape tomatoes, halved
1 tablespoon fresh lemon juice
Lemon wedges for serving


Combine the breadcrumbs, 1 ½ tablespoons of the oil, the garlic, ¼ teaspoon salt and 1/8 teaspoon pepper in a medium skillet. Turn the heat to medium-high and toast, stirring constantly, until the mixture is a crispy, fragrant and a deep shade of brown, about 2 minutes. Transfer to a plate to cool.

Preheat the oven to 400 degrees. Beat the eggs in a shallow bowl. Place the flour on a plate. Dip each of the tilapia fillets first in the flour (shaking off any excess) then in the egg, and finally in the breadcrumb mixture, pressing the crumbs into the fish a bit to adhere. Place the breaded fillets on a baking sheet and bake until they flake easily with a fork, 15-20 minutes.

While the fish cooks, in a medium bowl, toss the arugula and tomatoes with the remaining 1 ½ tablespoon oil, the lemon juice and the remaining ¼ teaspoon salt and 1/8 teaspoon pepper.

Serve the fish topped with the arugula salad, garnished with lemon wedges.

Makes 4 servings

Serving size: 1 fillet and about 1 cup of salad

Note: Homemade breadcrumbs are highly recommended. To make them, remove and discard the crusts from 3 pieces of whole grain sandwich bread. Pulse the bread in a food processor into a fine crumb. Spread on a baking sheet and bake for 12 minutes in a 350 degree oven, until lightly browned and crisped. This will yield about 1 ½ cups. Crumbs may be made 2 weeks ahead and stored in the refrigerator, or longer in the freezer. Alternatively, you can use store-bought whole grain Panko breadcrumbs.

Per serving: Calories 350, Total Fat 16g; (Sat Fat 3g, Mono Fat 10g, Poly Fat2 g); Protein 14g; Carb 12g; Fiber 2g; Cholesterol 155mg; Sodium 470mg

Excellent source of: Protein, Vitamin D, Niacin, Vitamin B12, Phosphorous

Good source of: Vitamin A, Vitamin C, Vitamin E, Thiamin, Riboflavin, Vitamin B6, Folate, Potassium, Iron, Magnesium, Copper

Copyright 2017 Ellie Krieger. All rights reserved.

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