Though the firm, meaty texture of tilapia is perfect here, you could also use a mild fish such as flounder or sole.
2 tablespoons light mayonnaise
1 tablespoon reduced-fat sour cream
2 teaspoons coarse-grained Dijon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
4 skinless tilapia fillets (about 6 ounces each)
3 tablespoons grated Parmesan cheese
1/4 cup plain dried breadcrumbs
1. Preheat the broiler. Spray a jelly-roll pan or baking sheet with nonstick cooking spray.
2. In a small bowl, stir together the mayonnaise, sour cream, mustard, salt, and pepper.
3. Arrange the tilapia in a single layer on the pan. Spread the mayonnaise mixture evenly over the fish and sprinkle evenly with the Parmesan.
4. Broil the fish 4 to 6 inches from the heat for 3 minutes. Sprinkle the breadcrumbs over the fish and broil for 1 minute, or until the the topping is golden brown and the fish just flakes when tested with a fork. Makes 4 servings
Spicy Parmesan-Crusted Snapper In step 2, omit the mustard and add 1 tablespoon horseradish, and use cayenne pepper instead of black pepper. Substitute red snapper fillets for the tilapia.
Good source of: omega-3 fatty acids, selenium, vitamin B12
Sometimes called sunshine snapper or St. Peter’s fish, tilapia is an important farm-raised fish. Once largely imported, it is now being farmed in this country and is widely available in supermarkets. Tilapia has firm flesh and a mild, meaty taste that should please anyone not fond of fishy-tasting fish.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.