Tilapia Mediterranean

Tilapia Mediterranean

This will become your “go to” seafood dish. It is tasty, impressive on a platter and best of all quite easy. At our local supermarkets you can usually find Tilapia filets for around $6 or $7 per lb. This fish has a very mild taste and seldom will you find any bones. One filet per person usually works. So, here you have a great recipe that is easy on the cook and the pocketbook! What could be better?


4 Tilapia Filets
Italian Bread crumbs or Panko crumbs whichever you prefer
1 egg
3 Peppers, diced. (Green, yellow and red)
1 Sweet Onion diced
3 lemons quartered
Olive Oil, Sea Salt, Fresh Ground Pepper
Fresh parsley for garnish

Dice all of your vegetables and place in bowls so they can be added quickly to your grill pan when required.
Place a couple of tablespoons of olive oil in a grill pan. Turn the heat to Medium High just before you begin coating the fish with the breading. Dip a filet into a lightly beaten egg and coat with seasoned bread crumbs or panko. Place the filet into the heated grill pan and allow to fry for approximately 3 to 5 minutes depending on the thickness of the filet. Squeeze some lemon on each side of the fish as it is cooking. Turn with a fish turner or spatula and fry for another 3 to 5 minutes. Transfer the fried filet to a warmed platter and fry the remaining filets. I can normally fry two filets in my grill pan at a time. Leaving the bits in the grill pan, add another tablespoon of olive oil and allow to heat. Pour in the diced peppers and onions and allow to soften about 5 minutes, stirring occasionally. Pour the cooked peppers and onions over the top of the fish and place the wedges of lemons around the side and garnish with parsley.

For a lighter version omit the breading.

Seriously…this is delicious! Enjoy!

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