The best part about it is that it is much improved nutritionally. 1 filet of Luby's fried fish will cost you about 400 calories and 20 grams of fat. My version was about 150 calories and no fat...except for maybe a trivial amount from cooking spray. I chose to use Italian seasoning, paprika and garlic salt to season mine, but whatever you have will work. Next time I think I will try ranch powder, and if I liked spicy things I would try a Cajun seasoning...but I'm a wimp. This doesn't really take any precise measuring so I just eye-balled everything.
Two 4 oz (roughly checkbook sized) tilapia filets
1/2 - 1 cup whole wheat flour
1-2 tsp Italian seasoning
1 tsp paprika
1 tsp garlic salt
1/2 - 1 cup skim milk
1/2 - 1 cup Panko Japanese bread crumbs
Preheat oven to 400. Start by preparing 3 bowls to dredge your fish in. As someone who is not experienced in frying things, the order of this seemed off to me, but everything I read said flour, milk/egg, breadcrumbs. I chose to use whole wheat flour (more fiber & protein) and skim milk (no fat) to coat my fish. So anyways, in first bowl - flour and seasonings. Second bowl - milk. Third bowl - bread crumbs.
Then dip your fish into each bowl, coating thoroughly. Flour, milk, bread crumbs. I didn't take pictures of the whole process because I didn't have enough hands!
Place on baking sheet coated with cooking spray.
Bake for 20-25 minutes. I put my oven on broil for the last 3-5 minutes to brown the tops a little more, but not necessary. The fish is done when it is white all the way through and flakes easily.
I promise to work on my food photography someday. We served this up with some of Barry's specialty - mac and cheese - and some steamed broccoli...which Cora enjoyed for dinner last night too!
Have a good weekend...we are very excited to spend our weekend at home doing NOTHING! Baby B update coming soon!