- Servings Per Recipe: 7
- Amount Per Serving
- Calories: 405.9
- Total Fat: 15.1 g
- Cholesterol: 85.4 mg
- Sodium: 239.0 mg
- Total Carbs: 38.2 g
- Dietary Fiber: 4.6 g
- Protein: 27.4 g
Breaded Tilapia with Seasoned Potatoes and Garlic Green BeansSubmitted by: ANNAGIRL723
IntroductionRemember - even though it's 400 calories, it's a FULL meal, including the fish, potatoes, and green beans. Not too shabby. :)
This meal is heavenly. Big time. Everyone loves it - even me, the very picky eater. Remember - even though it's 400 calories, it's a FULL meal, including the fish, potatoes, and green beans. Not too shabby. :)
This meal is heavenly. Big time. Everyone loves it - even me, the very picky eater.
- 7 individual Tilapia Fillets, each weighing 4oz., totaling 28 oz.
- 1/2 C White Flour
- 1 Large Egg
- 1/2 C Progresso Bread Crumbs, Italian Style
- 5 Tbsp. Olive Oil
- 900 Grams of Red Potato, Diced (4 medium to large red potatoes)
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp Paprika
- 1 tsp Garlic Salt
- 1 tsp Dill weed (dried)
- 3 Tbsp Margarine
- 3 tsp Garlic (minced)
- 4 Cups (16 oz.) Frozen or Fresh Green Beans, Cut
- 7 pieces of Aluminum Foil, about one foot by one foot.
- 1 piece of Aluminum Foil about a foot by two feet long.
- 1 large zip-lock bag
Preheat the oven to 375.
Rip the aluminum foil into individual pieces. You want 7 pieces that are about a foot by a foot for the tilapia, and one piece that is about one foot by two feet for the potatoes. Use 4 (not 5) Tbsp. of olive oil and evenly drizzle and even amount onto middle of all of the small aluminum squares. This will keep the tilapia from sticking to the aluminum foil. Set aside.
Next, Put the flour and bread crumbs on individual plates. Mix your egg in a bowl so the yolk is mixed in with the rest of the egg. Take a fillet, dry it off, coat it in flour. Next, coat the tilapia in egg. Next coat it in the bread crumbs. When coating is finished, place fillet onto aluminum foil square, on top of the olive oil. Repeat this for all of the fillets.
When the fillets are all finished, wrap all of the edges GENTLY up so that the fillets will bake inside of the aluminum foil. You want to try to avoid the sides or top of the foil touching the fillets - the fish may stick to that part of the foil since there is no olive oil there.
Rip off the large piece of aluminum foil - about one feet by two feet. Set aside.
Wash and peel the red potatoes. Dice them into bite-size pieces. Toss them into a large zip-lock bag. Add the garlic powder, onion powder, paprika, garlic salt, dill weed, and remaining 1 Tbsp of Olive Oil into the bag. Shake it up until all pieces of potato are evenly coated in seasoning. Dump out the contents of the bag onto the large piece of aluminum foil. Curl all of the edges of this together just as you did the fillets.
Place all packets of foil onto two cookie sheets and put them into the oven for 45 minutes. FYI - if you cook the potatoes with the fillets, the potatoes will taste a little bit like fish, but still very tasty. You may wish to make them separately in a toaster oven. I have not done this myself, so I don't know how long to cook them for, but I plan on doing so.
The green beans take about 15 minutes to finish, so start them after the fish have been in the oven for about a half hour so it's all done at the same time.
Grab a skillet. Melt the butter on medium-low heat. Add the garlic. Just before the garlic browns, add the green beans. Mix everything up. Let cook for 10 to 15 minutes, depending on how crispy you like them. Stir the green beans occasionally so they cook evenly. You want no lid on the skillet for the first half of the time. For the second half of the time, add the lid to hold in some moisture. If you use the lid the whole time, too much moisture will be contained, and they will be soggy.
Number of Servings: 7
Recipe submitted by SparkPeople user ANNAGIRL723.