Adventures in Everyday Entertaining
Fish is a great dish for Impromptu Entertaining because you can defrost it much quicker than taking other meats out of the freezer. I always keep some fish fillets on hand for just such occasion. The pan-fried technique shown here is really a combination of frying and baking. And with the breadcrumb coating it locks in the flavors of the fish, without the heavy batter and calories of true fried fish. I then topped the fillets with the wonderful Honey Orange Sauce that I talked about last week!
If serving more or less people, just adjust the flour and bread crumbs for the dredging.
Pan-Fried Tilapia with Honey Orange Sauce
Preheat the oven to 400 degrees. Line a sheet pan with parchment paper.
Salt and pepper to taste the tilapia fillets on each side.
Lay out three deep plates or shallow bowls (I think pie plates actually work excellent for this). In the first one put the flour. In the second beat the egg and the water together until smooth. In the third put the bread crumbs. Dip each tilapia fillet first in the flour, shake off the excess, and then dip in the egg and bread crumb mixtures.
Heat about 1 Tbs of olive oil over medium-low heat in a saute pan. Add one tilapia fillet at a time and cook for 2 minutes on each side, until browned. Place on the sheet pan with the parchment paper. Once all the fillets are browned, place the sheet pan in the oven and cook for 15 minutes, or until the internal temperature of the fish has reached 145 degrees.
Top each fillet with Honey Orange Sauce. Garnish with orange slices and parsley if desired.