Tilapia Filets Recipe

Prep fillets and dredging station

Pat tilapia fillets dry with paper towels and season both sides lightly with 0.5 tsp salt and 0.25 tsp black pepper. Set up three shallow bowls: bowl 1 — flour; bowl 2 — whisk together eggs and 2 tbs milk until smooth; bowl 3 — combine breadcrumbs, grated Parmesan, garlic powder, paprika and remaining 0.5 tsp salt and 0.25 tsp black pepper.

Dredge fillets

Working one at a time, lightly coat a fillet in flour, shake off excess, dip into the egg mixture, then press into breadcrumb mixture to coat evenly. Place breaded fillets on a plate; repeat with remaining fillets.

Pan-fry

In a large skillet over medium heat, add 1/2 cup vegetable oil and warm until shimmering but not smoking (about 325–350°F / medium). Add two fillets to the pan without crowding. Fry 3–4 minutes per side until golden-brown and cooked through (internal temperature 145°F / 63°C) and the breadcrumb coating is crisp. Transfer to a paper towel–lined plate. Add the remaining oil if needed and fry remaining fillets. If desired, add 1 tbsp butter to the pan at the end and spoon melted butter over fillets for extra flavor. Serve with lemon wedges.

Rinse rice under cold water until water runs clear to remove excess starch. In a medium saucepan, combine rinsed rice, 3 cups water, 0.75 tsp salt and 1 tbsp butter or oil. Bring to a boil over high heat. Once boiling, reduce heat to low, cover tightly and simmer 15 minutes without lifting the lid. After 15 minutes, remove from heat and let rest, covered, 5–10 minutes. Fluff with a fork before serving.

Heat 1 tbsp olive oil in a small skillet over medium heat. Add the chopped onion and sauté 3–4 minutes until translucent. Add minced garlic and cook 30 seconds until fragrant. Stir in drained pinto beans, 1/2 tsp ground cumin, 1/4 tsp ground coriander, and 1/2 cup broth. Simmer gently 5–7 minutes until beans are heated through and flavors meld; use a spoon to mash a few beans for a creamier texture if desired. Season with 0.5 tsp salt and 0.25 tsp black pepper, stir in chopped cilantro if using, and keep warm until serving.

Peel the ripe plantains by cutting off the ends and making a shallow lengthwise slit in the skin, then peeling away the peel. Slice plantains on a slight diagonal into 1/2-inch thick pieces.

In a heavy skillet, heat 1/2 cup vegetable oil over medium heat until hot (about 325–350°F). Add plantain slices in a single layer, working in batches if necessary to avoid crowding. Fry 1.5–2 minutes per side until golden brown and caramelized. Remove to a paper towel–lined plate and sprinkle lightly with 1/4 tsp salt. Serve warm.