Experience the rustic charm of Grilled Tilapia with Bran Crust, a dish that celebrates the simplicity and flavors of home cooking. This recipe features tilapia fillets, coated in a unique bran crust, and grilled to perfection, offering a delightful crunch with each bite. The bran not only adds texture but also a nutty flavor, complementing the mild, sweet taste of the tilapia. Ideal for a wholesome family meal, this dish is both nutritious and full of flavor.
Preparation and Cooking Times
- Preparation Time: 15 minutes
- Cooking Time: 10 minutes
- Total Time: 25 minutes
Servings and Serving Size
- Yields: 4 servings
- Serving Size: 1 tilapia fillet per person
Nutritional Profile (per serving)
- Calories: 260 kcal
- Protein: 30 g
- Carbohydrates: 12 g
- Fat: 10 g
- Saturated Fat: 2 g
- Cholesterol: 85 mg
- Sodium: 120 mg
- Dietary Fiber: 2 g
Ingredients
- Tilapia Fillets: 4 fillets (about 150 g / 5.3 oz each)
- Wheat Bran: 60 g (2.1 oz)
- Paprika: 5 g (0.2 oz)
- Garlic Powder: 5 g (0.2 oz)
- Salt: 5 g (0.2 oz)
- Black Pepper: 2 g (0.07 oz)
- Olive Oil: 30 ml (1 oz)
- Lemon Wedges for serving
Detailed Method of Preparation
- Preheat grill to medium-high heat.
- Mix wheat bran, paprika, garlic powder, salt, and pepper in a bowl.
- Brush each tilapia fillet with olive oil.
- Coat the fillets evenly with the bran mixture.
- Grill the fillets for about 4-5 minutes on each side, until the bran crust is crispy and the fish flakes easily.
- Serve hot with lemon wedges.
Tips for Culinary Success
- Ensure the grill is properly heated to prevent the fish from sticking.
- For an extra flavor kick, add a pinch of cayenne pepper to the bran mixture.
- Pair with a fresh salad or steamed vegetables for a balanced meal.
Frequently Asked Questions (FAQs)
Can I use other types of fish for this recipe?
Yes, similar white fish like cod or haddock can be used.
How can I make this dish gluten-free?
Use gluten-free bran or a mix of ground flaxseed and almond flour.
Can I bake the fish instead of grilling?
Certainly, bake at 200°C (400°F) for about 12-15 minutes.