Tilapia with Hoseradish and Parmesan
1P, 1/2D, C
The amounts are kind of a guess, since I do this by eyeballing it. You could also grill or broil the fish, but I like the brown coating that the garllic powder gives when it's panfried.
1 Tilapia Fillet (size according to plan)
Cooking Spray
Morton's Lite Salt
Pepper
Garlic Powder
Onion Powder
Horseradish Sauce
1 oz Kraft Reduced Fat Grated Parmesan
Spray skillet with cooking spray and preheat over medium-high heat.
Place fish on paper towel and pat dry. Sprinkle each side with Morton's Lite Salt, Pepper, Garlic Powder and Onion Powder (maybe 1/8 tsp each side of the garlic powder and onion powder, a little less for the salt and pepper).
Place fish in the pan and cook until the sides start to become opaque (a little less than five minutes).
Spray the top of the fish with the cooking spray and flip the fish. Keep cooking for another five minutes or so. You will know the fish is done when you insert a fork in the thickest part and it flakes. If you aren't sure how that should be, try putting the fork in the side where you know it is done. It should feel the same way in the middle.
Remove fish to serving plate. Drizzle horseradish sauce on top, and top with parmesan.
Also, I like Boars Head horseradish sauce, or some other "saucy" kind. I have found the Kraft to be too much like mayo. It's too thick to get all over the fish.
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