Name: Crispy Tilapia with Mushy Peas (GF)
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: Gluten-free
Ingredients: FOR THE FISH:; 2 cups gluten-free Rice Chex cereal, pulsed in food processor until it reaches the consistency of coarse bread crumbs. (Measure after the Chex mix is processed).; 2 teaspoons garlic powder; 1 teaspoon onion powder; 1/2 teaspoon salt; 1/2 teaspoon pepper; ½ teaspoon paprika; ½ teaspoon cumin; Pinch cayenne pepper (optional); 1 teaspoon dried thyme; Zest of one lemon; 2 egg whites; 1 pound tilapia, cut into batons (could sub other white fish; however you may have to adjust the cook time depending on the thickness of the fish); FOR THE MUSHY PEAS:; 1 cup flat leaf parsley leaves; 1 cup mint leaves; 1 10 ounce package of frozen peas, defrosted, drained and patted dry; 2 tablespoons butter; 2 shallots, chopped; 2 cloves garlic, minced; 2 cups chicken or vegetable stock; Salt and pepper to taste; Malt vinegar, for serving

Description

Crispy Tilapia with Mushy Peas is a great weeknight meal, it comes together in only 25 minutes.

Ingredients

Units Scale

FOR THE FISH:
2 cups gluten-free Rice Chex cereal, pulsed in food processor until it reaches the consistency of coarse bread crumbs. (Measure after the Chex mix is processed).
2 teaspoons garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon paprika
1/2 teaspoon cumin
Pinch cayenne pepper (optional)
1 teaspoon dried thyme
Zest of one lemon
2 egg whites
1 pound tilapia, cut into batons (could sub other white fish; however you may have to adjust the cook time depending on the thickness of the fish)
FOR THE MUSHY PEAS:
1 cup flat leaf parsley leaves
1 cup mint leaves
1 10 ounce package of frozen peas, defrosted, drained and patted dry
2 tablespoons butter
2 shallots, chopped
2 cloves garlic, minced
2 cups chicken or vegetable stock
Salt and pepper to taste
Malt vinegar, for serving

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Instructions

Preheat oven to 400 degrees.
In a bowl mix together the Chex bread crumbs, the spices, and the lemon zest. Set aside.
In a separate, shallow dish whisk the egg whites. Set aside. Prepare a baking sheet that is lined with a cookie drying rack and that has been greased.
Pat the fish dry with paper towels. Dip each fish baton into the egg whites; allow the egg whites to drip off a little. Next cover the fish in the Chex crumbs mixture, making sure to coat all sides. Place the fish baton on the greased cookie rack. Repeat with each fish baton. Set the fish aside to allow the oven to finish preheating as you begin making the mushy peas.
Rinse out the bowl of your food processor and dry it thoroughly. Add the mint and parsley leaves. Pulse the herbs until they are minced. Remove them into a dish and set aside.
Using a paper towel wipe out the bowl of the food processor. Add the peas, pulse until you reach a semi-smooth consistency, with a few chunks of peas remaining.
In a medium-sized sauce pot melt the 2 tablespoons butter. Sauté the shallots for 3 minutes, or until tender. Add the garlic and sauté for 1 minute. Add peas and the chicken stock. Cover and bring the peas to a boil. Allow the peas to boil uncovered, stirring occasionally, for about 10 minutes, or until the liquid has mostly evaporated. Turn off the heat and stir in the mint and parsley. Add salt and pepper to taste.
While the peas begin to boil place the fish in the oven. Bake in the oven for about 10 minutes, flipping the fish half way through. NOTE: if you are using a gas oven then you may want to stick the fish under the broiler for 2 to 3 minutes to help the breading brown. Be careful not to let the breading burn or to overcook the fish. You can skip this step if you are using an electric oven, where the heat source is coming from the top.
Serve 1 or 2 fish batons on top of a spoonful of mushy peas. Serve with malt vinegar for dressing.

Notes

Chex breading idea from Iowa Girl Eats

Recipe adapted from Rachel Ray