Baked tilapia: Simple, healthy, tasty

October is National Seafood Nutrition Month. According to the National Seafood Nutrition Partnership, studies show that eating seafood twice a week can reduce your risk of heart disease by at least 36 percent and give you more energy throughout the day.

Many fishes, like tilapia, are affordable and can be prepared quickly. There are countless recipes, like this one, that can be prepared in less than 30 minutes.

Crispy fried fish is a staple in the South. But frying fish negates the “heart-healthy” benefits of eating seafood.

I have found that panko breadcrumbs seasoned with a little Southern spice can give a piece of baked fish a crispy coating that makes all of the fried fish lovers at my dinner table happy. It’s a simple and healthier option to a traditional fried fish recipe.

Plain panko breadcrumbs are pretty bland. I use Creole seasoning, paprika and Parmesan cheese to add flavor. Adjust the Creole seasoning for the amount of kick you want to add to the dish.

1 Feel free to experiment with your favorite dried herb and spice blends.

To help the crispy topping adhere to the fish, brush the fish with a light layer of mayonnaise. The creamy mayonnaise works like almost like glue for the breadcrumbs, while it also imparts moisture to the fish.

I suggest lining your baking sheet with parchment paper to prevent sticking. As an added benefit, the paper makes cleanup fast and easy.

This recipe would also work well with other flaky white fish. Catfish and grouper are two options that I often substitute in this recipe.