Wednesday, March 19, 2014


2 tbsp grated Parmesan cheese
2 tbsp white whole-wheat flour
6 (1 1/2-lbs) tilapia fillets
1 tbsp olive or coconut oil
1 tbsp butter

Mix the cheese and flour together in a pie plate.

Dip the fish fillets, one at a time, in the flour mixture turning to coat evenly on both sides.

Heat the oil and butter in a large nonstick skillet over medium-high heat until melted. Add tilapia and cook 4 to 5 minutes per side or until fillets flake easily with a fork.

Remove fish from skillet and keep warm in having to fry in batches.

Serve with lemon wedges and/or the following sauce, if desired.

SAUCE (optional):
1 cup peeled, seeded, finely chopped cucumber
1/4 cup sour cream
1/4 cup mayonnaise
1 tsp lemon zest

Combine all ingredients until thoroughly mixed.

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