I love fried fish, but I hate the idea of taking a healthy piece of fish and turning it into a fatty meal by frying it. I bought some huge Tilapia fillets at Sam's Club and went in search of a recipe for a quick week night dinner. I ended up using a couple different recipes and making my own.
6 Tilapia fillets
2 T Dijon Mustard
2 T Honey Mustard
2 T Low Fat Mayonnaise
Old Bay Seasoning
2 C Panko Bread Crumbs
Rinse the fish and lay it on paper towels, pat dry. Sprinkle both sides of fish liberally with Old Bay Seasoning. If you don't have Old Bay on hand, just use what you have; maybe some seasoned salt and lemon pepper. The thing is to just make sure it's seasoned, because the fish can be bland.
Preheat the oven to 400 degrees. Use 2 pie plates for easy breading. Mix the mustards and the mayo in one plate and put the bread crumbs in the other. Here's where it gets messy, you really need to use your hands and spread the mustard mixture all over the fillets then coat them in the bread crumbs. Lay the breaded fillets onto a greased cookie sheet. Bake for 20 minutes or until fish flakes with a fork. Mine actually took longer to cook because the fillets were huge, plus I wanted the breading to get really crispy. Just keep an eye on it.