Tilapia is an easy fish to prepare but can be pretty bland on its own. To enhance the flavor, I breaded the fish with a blend of shortbread cookies, white miso paste, wasabi and nori sheets. I covered the fish fillets with nori-flavored breading, pan-fried it and finish the cooking in the oven.
If you’re trying to introduce seafood to your children, I think tilapia is a good fish to start with. It’s mild in flavor and the other plus is it’s inexpensive.
1. Info for Breaded Tilapia (Nori Crusted Fish Recipe)
- Cook Time: unavailable
- Total Time: unavailable
- Servings: 6
- Calories: unavailable
2. Ingredients for Breaded Tilapia (Nori Crusted Fish Recipe)
- 6 tilapia fillets, (1-3/4 pounds total)
- 1/3 teaspoon wasabi powder
- 1 clove garlic , finely minced
- 6 tablespoons peanut oil
- 1 teaspoon salt
- ½ teaspoon white miso paste
- 1 tablespoon dried black fungus mushrooms
- ½ teaspoon black pepper, coarsely ground
- 1 teaspoon agave nectar (or any sweetener)
- 2 small toasted nori sheets
- 1 teaspoon sesame seeds, slightly toasted
- 1-½ tablespoons rice wine vinegar
- 3 (2 per packet) shortbread fingers
- 1 tablespoon curly parsley, + extra for garnish
- Tilapia marinade: Ask your fishmonger to prep 6 nice rectangle fillets. Wash and pat dry using paper towels. Place the tilapia in a small, deep dish. Season with salt, ½ teaspoon wasabi powder and garlic. Make sure the spices coat the fish. Drizzle with 1 tablespoon of oil. Plastic wrap the dish and refrigerate for about 3 hours.
- For the black mushrooms: Soak the black fungus mushrooms in boiling water for 2-3 minutes then drain. Chop finely. Set aside.
- Preheat the oven to 375°F.
- Finely chop the nori sheets.
- In a bowl, combine the chopped nori, white miso paste, a pinch of wasabi, agave nectar and sesame seeds. Toss well.
- Grind the shortbread cookies into a fine powder (you could use a mini-blender, a grater or a mortar and pestle). Add the nori mixture, 1 tablespoon rice wine vinegar and 2-3 tablespoons oil and parsley. It should form coarse crumbs. Set aside.
- Remove the fish from the refrigerator 15 minutes before cooking to bring it back to room temperature.
- Remove the fish from the dish and pat dry the excess marinade. Season with more salt and black pepper.
- Using a silicone brush, coat the fish with oil.
- In a non-stick grill pan that can be used in the oven, heat some oil, add the fish and sear it. Cook for about 2 minutes. Flip the fish using a large spatula. Cook for another 2 minutes.
- Cover with the nori crust by gently pressing it against the top of the fish using a spoon.
- Drizzle with a little oil. Immediately transfer to the oven and bake for about 10 minutes until golden, depending on how thick the fillets are.
- Do NOT over-cook. Remove the pan from the oven and check for doneness. The fish should be opaque white and not translucent and a thermometer should register 140°F. If the fish is not cooked through, bake for 4-5 more minutes.
- Drizzle with a little rice wine vinegar and garnish with parsley.
- I served the fish with sautéed choy sum.
- Bon appétit!