As much as we adore male celebs toting tots, we have to admit we’re not so into the dad bod that comes with the territory. That’s why we created this no-fuss baked and breaded tilapia recipe chalk full of protein and accompanied by sides of brown rice and steamed veggies.
Build a lean, muscular physique with this low fat fish option that counts as a complete protein—it contains all 9 essential amino acids the body needs to help build, repair and maintain muscle tissue. Good bone health is a bonus based on the calcium and potassium at work. This meal will help keep you fit and feeling satisfied.
Protein Packed Tilapia Breaded with Vi Crunch®
- 2 cups Vi Crunch Cereal
- 4, 5-oz. tilapia fillets
- 1 tbsp. lemon zest
- 1 tbsp. extra virgin olive oil + more for pan
- 2 tsp. basil (dried)
- 1 tsp. sea salt
- ½ tsp. ground black pepper
- Place Vi Crunch in Ziplock bag and crush with hands or wooden tenderizer.
- Spread crushed Vi Crunch on rimmed baking sheet and place in oven. Set oven to 425° F toasting cereal as oven preheats, 5 to 6 minutes. Remove baking sheet once Vi Crunch has turned slightly golden.
- Meanwhile combine lemon zest, oil, basil, salt and pepper in a medium bowl. Stir in toasted Vi Crunch and mix until evenly blended. Brush baking sheet lightly with additional oil.
- Pat fillets dry with paper towels. Coat both sides of fillets by pressing into Vi Crunch mixture in bowl then place onto oiled baking sheet.
- Press remaining Vi Crunch mixture on top of fillets. Bake until fish is opaque and flakes easily, 15 minutes.
- 1 cup brown rice
- 4 cups water*
- Sea salt to taste
- Rinse rice (1 cup) in strainer under cold running water for 30 seconds.
- Bring water (4 cups) to a boil in large pot with a tight fitting lid over high heat. Add rice, stir once and boil, uncovered, for 30 minutes.
- Pour rice into strainer over sink. Let rice drain for 10 seconds then return to pot off heat. Cover pot and set aside to allow rice to steam for 10 minutes. Uncover rice, fluff with fork and season with salt.
3 Ways to Spice up Steamed Veggies Without Butter
One of the simplest and healthiest ways to prepare fresh or frozen vegetables is to steam them over simmering water. This method is not only quick and easy, but also helps retain flavor and nutritional value. Use seasonal varieties (4 cups).
#1–Garlic: Saute sliced or chopped garlic with olive oil and add to steamed veggies.Toss whole sprigs of savory, fresh herbs over vegetables as they steam. Try rosemary, thyme, dill and more.
#2–Fresh Herbs: Toss whole sprigs of savory, fresh herbs over vegetables as they steam. Try rosemary, thyme, dill and more.
#3–Vinegar: Splash balsamic or red wine vinegar on sweet veggies like carrots and sweet potatoes before steaming.
*Rice package instructions typically call for a 2:1 ratio of water to rice. We’ve found that method creates nothing but mush. We think rice tastes best when it’s been boiled and drained, like pasta, then steamed in the remaining moisture. Try it!