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.
Servings 4 servings
- 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
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.
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.
[ultimate-nutrition-label id="3701" align="left"]
Calories: 171kcal | Carbohydrates: 6g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 52mg | Sodium: 171mg