Tilapia Sandwich w/ Baked Seasoned Crinkle Fries

March 17, 2012 at 6:01 PM | Posted in diabetes, diabetes friendly, fish, Food, Healthy Life Whole Grain Breads, Ore - Ida, tilapia | 2 Comments
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Today’s Menu: Tilapia Sandwich w/ Baked Crinkle Fries

If you want a flat-out delicious Fish recipe look no further! I made the recipe with Tilapia but it would go great with Mahi Mahi, Sea Bass, or about any Fish. It made one of the most delicious Fish Sandwiches I ever had. I seen this recipe earlier this morning from the Neely’s on the Food Network and it looked too good not have asap! So I laid out two Tilapia Fillets and I was set. I preheated the oven to 450 degrees F. Then placed a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.

First you dredge the fillets in a Melted Butter, Dijon Mustard, and Chopped Dill. Then you combine some Panko Bread Crumbs, Cayenne and some Sea Salt and Pepper and dredge the fillets through this making sure the fillets are completely coated. Place on the hot sheet trays in the oven and bake until cooked through and lightly golden, 12 to 15 minutes. Assemble the sandwich by slathering the Bread with Tartar Sauce, topping with the breaded fish fillet and adding you toppings. I left my version of the recipe below with a web link to the original one on the Food Network. As a side I had Baked Ore Ida Seasoned Crinkle Fries. For a dessert/snack later a serving of Ruffle’s Reduced Potato Chips and Simply Kraft Sour Cream Ranch Dip.

Tilapia Sandwich

Ingredients

Nonstick spray
2 tablespoons melted butter (I Can’t Believe It’s Not Butter)
2 tablespoons Dijon mustard
1 tablespoon chopped fresh dill
1 cup panko breadcrumbs
1 to 2 teaspoons cayenne pepper
Kosher salt and freshly cracked black pepper
Two 6-ounce tilapia fillets
Two Healthy Life Whole Grain Buns or Healthy Life Whole Grain Bread
Iceberg lettuce, Sliced Tomatoes (Optional)
Heinz Premium Tarter Sauce

Directions

Preheat the oven to 450 degrees F. Place a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.

Mix together the melted butter, Dijon and dill in a pie plate. In another pie plate, combine the panko, cayenne and some salt and pepper. Dredge the fish through the melted butter mixture and then through the panko. Place on the hot sheet trays in the oven and bake until cooked through and lightly golden, 12 to 15 minutes.

Assemble the sandwich by slathering the toasted split roll with Tartar Sauce, topping with the breaded fish fillet and adding the tomato slices and shredded lettuce.

* Recipe was based on a recipe from The Neely’s on the Food Network *

http://www.foodnetwork.com/recipes/patrick-and-gina-neely/tilapia-sandwich-recipe/index.html

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