Oven Fried Tiliapia Recipe and Homemade Tartar Sauce

I love fried catfish and so does my family, but we are trying to eat healthy, and avoid fatty, fried foods. So long fried catfish, hello healthy substitutes. Catfish is a very fatty fish 18g for 8oz!  So I decided to use tilapia which has 6g of fat for the same size portion.  It is also lower in calories and cholesterol. See more details here

Preheat oven to 425

1.5 lbs Defrosted Frozen Tilapia Fillets
2 eggs
1 cup rice flour
1 cup cornmeal
your favorite seasonings

You will also need a large ziploc bag and  2 large cookie sheets, foil and  cooking spray like Pam (or you can get a super awesome Misto.  I love my Misto, it allows you to full it with your favorite cooking oil, you pump and it sprays.  No propellants or artificial anything!)


If you haven't already done so, preheat your oven to 425 degrees.  Line your pans with foil for easy clean up. Season your defrosted fish fillets

To season my fish, I used cayenne pepper, Lawry's Seasoned Salt and the most wonderful seasoning ever made Gary's Original Salt Free and Gary's Too Hot For Mama Salt Free (my favorite).

As you can see I have seasoned mine generously, mix with your hands.

Take your ziploc bag and mix cornmeal and rice flour 50/50.  (Please note that Alber's cornmeal is not classified as gluten free, because it may have been exposed to wheat during processing, but contains no gluten its self. So to be on the safe side if your are Celiac use a brand you know is certified Gluten free.  I have Celiac and have not had a reaction to this brand.)  You can also add more seasoning to the flour.

 Beat eggs in separate bowl then add to seasoned fish. Mix coating fish thoroughly (you can also just use egg whites to cut more fat and cholesterol.) Cut fish in halves using the natural line to separate the thin cuts from the thicker ones.

Add fish to bag piece by piece careful not to add excess egg.
Shake until all pieces are covered.
Spray pan with cooking spray, I use a Misto filled with olive oil.
Lay out pieces of fish, put all of the thick pieces on one pan and all of the thin pieces on another.  It is important that you separate the thick and thin pieces before baking so they cook evenly. Spray fish with cooking spray/oil.
Put in oven and bake for 8 mins on each side for thick cuts, 6 mins on each side for thin pieces.
Fish is done when it flakes easily with a fork.
Ta Da!! Golden, crunchy fish, without all of the extra fat and calories.  Serve with homemade tartar sauce, sorry no pic's

Homemade Tartar Sauce
1 cup lowfat or non-fat mayonnaise
1 tablespoon of dill relish
1 tablespoon of finely chopped green onions

Mix and enjoy! (tastes better when done 1 hour before serving)