Simple Cumin Crusted Tilapia

Ann Dunaway Teh & Lesley Baradel
Simple Cumin Crusted Tilapia
Simple Cumin Crusted Tilapia

Simple Cumin Crusted Tilapia

Tilapia is a quick-cooking and mild flavored fish. Dusting it with a little Wondra or flour gives it a nice crust while a combination of cumin and coriander gives it a nice flavor.
0 from 0 votes
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Seafood
Cuisine American
Servings 4 servings
Calories 171 kcal

Ingredients
  

  • 1/4 tsp kosher salt
  • 1/4 tsp ground black pepper
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/4 cup Wondra flour
  • 1 lb tilapia filets
  • 1/2 lemon
  • 1 Tbsp extra-virgin olive oil

Instructions
 

  • In a small bowl, mix together the salt, pepper, cumin and coriander.
  • Put the Wondra in a shallow baking or pie dish.
  • Squeeze the lemon half over the tilapia then evenly rub the spice mixture over the fish. Coat the tilapia in the Wondra flour on both sides.
  • Heat the oil in a large skillet over medium high heat. Add the tilapia to the pan and cook on each side for about 3 to 5 minutes or until golden brown and flakes easily with a fork.

Notes

Chef’s Note: Wondra is as quick-mixing flour that you can find in the baking section of most grocery stores. It is great to add to sauces because it dissolves quickly without lumps. It is also a chef’s secret ingredient for seared fish dishes as it results in a nice golden crust. You could use regular all-purpose flour in its place, though the Wondra has a much finer texture.

Nutrition

Calories: 171kcalCarbohydrates: 6gProtein: 24gFat: 6gSaturated Fat: 1gCholesterol: 52mgSodium: 171mg
Keyword cumin, fish, tilapia
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Ann Dunaway Teh & Lesley Baradel

Ann Dunaway Teh & Lesley Baradel

We (Lesley and Ann) first met years ago while training for Ironman Wisconsin. Our paths crossed again at Georgia State University while studying to become registered dietitian nutritionists. Over the years, our paths kept crossing and we soon discovered that we shared a love for menu planning. This blossomed into My Menu Pal where we help the food industry up their nutrition game to become their customer's nutrition hero.
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