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There's a reason your Hy-Vee Dietitian recommends eating fish once a week. But sometimes you get in a bit of a fish rut. When that time comes, try cooking it a different way. Here are our instructions for baking, pan-frying, grilling, and air frying.
Baked Tilapia
Preheat oven to 400 degrees. Combine 2 Hy-Vee large eggs, 2 tablespoons Hy-Vee 2% reduced-fat milk and 4 teaspoon Hy-Vee Dijon mustard in a dish. Combine 3/4 cup Hy-Vee panko bread crumbs, 1 cup finely crushed That's Smart! cornflakes, and 1/2 teaspoon each Hy-Vee salt and black pepper in a second dish. Dip 6 (5-oz.) tilapia fillets into egg mixture, then crumb mixture. Bake 10 to 12 minutes or until fish reaches 145 degrees.
Pan-Fried Tilapia
Cut fillets in half, separating thin and thick portions. Sprinkle both sides with kosher salt; let stand at room temperature for 5 minutes. Pat fish dry. Heat oil in a nonstick skillet over medium-high heat. Cook fish in hot oil for 2 to 3 minutes or until golden brown and fish reaches 145 degrees. Season as desired and serve with lemon wedges.
Grilled Tilapia
Preheat a charcoal or gas grill with well-greased grill grate for direct cooking over medium-high heat. Pat fish dry. Brush with Gustare Vita olive oil and season with Hy-Vee salt and black pepper. Place fillets on preheated grill. Grill for 6 to 8 minutes or until fish reaches 145 degrees and easily releases from the grill, turning once halfway through. Serve topped with mango and tomato salsa or chopped herbs, such as thyme or dill.
Air Fried Tilapia
Preheat air fryer to 350 degrees. Coat tilapia fillets with a seasoning blend or breading according to package directions. Lightly grease air fryer basket. Air-fry fish in batches, 10 to 15 minutes or until fish reaches 145 degrees, turning once halfway through. When turning fish, spray with Hy-Vee nonstick cooking spray to increase crispiness. Do not overcrowd air fryer basket. Drizzle fish with hot sauce before serving.
