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Baked Tortilla Crusted Tilapia

Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Calories 529

Ingredients

Yogurt Sauce

  • ½ cup non-fat plain Greek yogurt
  • 3 Tbsp good mayonnaise
  • 2 tsp Dijon mustard
  • Juice from ½ a lemon
  • ¼ cup finely chopped dill pickles
  • 1 tsp smoked paprika

Tilapia

  • 4 5-ounce tilapia fillets
  • 2 cups corn tortilla chips
  • ½ jalapeño pepper seeded
  • ¼ cup roughly chopped flat-leaf parsley
  • 1 tsp garlic powder
  • ½ tsp. chili powder
  • ¼ tsp cayenne more if desired
  • 1 whole egg beaten
  • Vegetable oil spray
  • 1 lime quartered for serving

Instructions

  • All ingredients ready? Let's begin!

Yogurt Sauce

  • In a medium mixing bowl, stir together the yogurt, mayonnaise, mustard, lemon juice, pickles, and paprika until well combined.
  • Cover and refrigerate until ready to serve.

Tilapia

  • Preheat your oven to 400°F. Pat the tilapia fillets dry with paper towels and set them aside to come to room temperature.
  • In the bowl of a food processor, add the tortilla chips, jalapeno, parsley, garlic powder, chili powder, and cayenne. Pulse until you have a coarse mixture, not a fine powder. Place the crust mixture in a shallow bowl or on a plate.
  • Whisk the egg and place it in a shallow bowl.
  • Lightly coat a baking sheet with vegetable oil. Alternatively, line the sheet pan with parchment paper.
  • Dip the tilapia fillets in the egg.
  • Then dip one side of the fillets into the tortilla coating, making sure to press the coating into the flesh so it sticks. Press any extra coating into the fillets. Place the fillets, crusted side facing up, on the baking sheet.
  • Place the pan in the oven and bake for 15 minutes until the fish is cooked through and the crust is golden brown.
  • Serve while hot with lime wedges and tartar sauce on the side.

Video

Nutrition

Calories: 529kcal | Carbohydrates: 45g | Protein: 37g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 117mg | Sodium: 467mg | Potassium: 695mg | Fiber: 5g | Sugar: 2g | Vitamin A: 914IU | Vitamin C: 19mg | Calcium: 135mg | Iron: 3mg