Sea food is always a good option for a high protein, low calorie meal. White, flaky Tilapia is one of our favorites. As compared to saucy coconut fish curries, I find baking quite convenient. It is effortless, yet flavorful. Every time I bake fish, I cook it with different spices like Cajun Seasoning or something Indian like Tandoori Masala. Today's variation is a fish flavored with an Indian Green Masala and crusted with dry potato flakes.
Tilapia or any other fish fillets - 2
Coriander/Cilantro/Dhania Leaves - 10 sprigs
Garlic - 3 big cloves
Green Chilies - 3
Vinegar - 1 tbsp
Potato Flakes - 1/2 cup
Cooking Spray or Oil
How to bake Herbs and Potato Crusted Fish:
- Blend coriander leaves, garlic, green chilies, vinegar and salt in a food processor to a fine or slightly coarse paste. You can use a mortar pestle as well. Apply this herb paste to the fish fillets. Cover with a plastic food wrap and refrigerate for about 2 - 3 hours. If not 2 hours, let the fish marinate for at least 30 minutes.
- You can also add mint/pudina along with cilantro leaves. If you don't like cilantro, try with any of your favorite herbs - parsley, rosemary.
- Preheat the oven at 375 degrees F. Grease a baking dish with oil or cooking spray.
- Coat the marinated fish fillets in potato flakes and place on the greased baking dish. Spray some more oil on the coated fish and bake for 15 - 20 minutes or until fish turns flaky.