Wednesday, December 19, 2007

Tilapia Oreganato


I have to confess that I kind of licked my plate a little. This came out better than I thought it might. The breadcrumbs were perfectly crunchy and the fish was light and flaky. Its pretty basic. You can definitely substitute the butter spray for real butter, just make sure you count for that if you are on Weight Watchers!

non-stick cooking spray
4 (4 ounce) tilapia fillets
salt and pepper to season
2 Tbsp fresh squeezed lemon juice, divided
imitation butter spray
1/2 cup panko breadcrumbs
2 Tbsp plain breadcrumbs
2 Tbsp olive oil
2 tsp dried oregano
1/2 tsp garlic powder


Preheat oven to 425 degrees.

Cover a baking sheet with tin foil and spray lightly with non-stick cooking spray. Place tilapia fillets on foil covered sheet and season with salt and pepper. Reserve 1 Tbsp of lemon juice and drizzle the other tablespoon over the fillets. Give each fillet one spray of butter and set aside.

In a small bowl, mix breadcrumbs, remaining lemon juice, olive oil, oregano, garlic powder, and 5 sprays of butter. Mix until well blended. Spoon a quarter of the mixture onto each fillet, covering the top surface completely and evenly. Give each a light spray of cooking spray. Bake for 10-15 minutes, until fish flakes with a fork and the breadcrumbs are golden brown.

Yields 4 servings.


WW info:
core - 2.5 points
flex - 4.5 points

2 comments:

MrsPresley said...

yum! i love shrimp oreganato and i'm sure the fish version is good too! i will definitely try this the next time we decide to have fish :)

A Repeat Offender said...

You licked your plate, I licked the foil. This was really good! Even my picky husband liked it after he complained about having something "different."