It feels good to eat something light and healthy, yet so filling. I've been making this filet oreganata for a while now as my staple fish dish. It's pretty darn easy and takes less than 30 minutes from prep to finish. The oreganata preparation is a classic - named as such because of the OREGANO used.
Ingredients:
- 2 Filets of Tilapia/Sole
- 1 lemon
- Breadcrumbs
- Oregano
- Garlic Powder
- Onion Powder
- Paprika
- Salt
- Pepper
- Cooking Spray
Purchase fresh, thick cut filet of either tilapia (this is what I made tonight) or sole, and make sure to cook it within two days so it is nice and fresh. Rinse the fish with cold water and pat dry. Spray the bottom of a baking pan/sheet with cooking spray and place on the fish.
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| salt, pepper, garlic+onion powder, paprika, garlic pepper grinder |
The dry rub: Season with sea salt, cracked pepper, garlic powder, onion powder, paprika, garlic pepper grinder (I use this one http://www.mccormick.com/Products/Herbs-and-Spices/Grinders/Garlic-Pepper-Seasoning-Grinder.aspx).
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| Ready to go in the oven! |
Next, sprinkle a generous amount of breadcrumbs on each filet. Top off with oregano. I just eyeball it - Sorry, don't have measurements, but if you know what you're doing you will know how much to use. If not, I apologize - better luck next time. ;) Squeeze lemon on each filet: For 2 filets =squeeze 1/2 a lemon. Spray cooking spray on top of breadcrumbs to moisten them a bit.
Broil for ~10 minutes, depending on the thickness. Fish should be white and flaky, breadcrumbs should be nice and toasty.
Serve with a lemon wedge to dress on top before devouring. Pair with a lovely chardonnay.
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