Tuesday, September 6, 2011

Dukan Baked Tilapia

We actually enjoyed this.

Baked Tilapia
We were a bit skeptical about using oat bran as a coating even though other Dukan-ers have used it successfully.  It just didn't sound appetizing.  We found a recipe for Baked Tilapia on a low fat recipe website which we Dukan'd by changing the breadcrumbs out for oat bran and adding some italian seasoning instead of just oregano as the recipe called for.

This recipe is simple and you can use a variety of spices...not just italian seasoning.   You can also use different types of fish for this recipe.

Serves 2
Prep Time: 15 minutes
Bake Time: 8-12 minutes (425 degrees Fahrenheit)

4 tilapia filets (ours were very thin)
1/2 c. fine oat bran (if you have a grinder, grind your oat bran up)
1/4 c. parmesan cheese, grated (the kind from the can)
1 t. garlic powder or garlic salt
1 t. italian seasoning (next time we will use 2 t..we love this stuff)

Mix all dry ingredients (we put our mixture on a plate).  Rinse and pat dry fish.  Spray fish lightly with olive oil spray, coat fish with oat bran mixture, spray fish lightly again, coat one more time with oat bran mixture.  Place coated fish in a foil lined pan (spray foil lightly with olive oil spray).  We sprayed our coated fish lightly.  Bake at 425 degrees Fahrenheit for 8-12 minutes or until fish flakes easily.

We sprayed our fish a little too much so some sections were soggy, but it still tasted great.


1 comment:

  1. Thanks for the recipe. Just tried it and it tastes awesome.