Simple. No need to complicate it. Same concept as my Baked Chicken recipe, and you could even add the rice like I do in that recipe. Just click on the recipe title to go to the link.
Preheat the oven to 400 degress and spray cooking spray on a 9X13 inch baking dish.
Lay out a pound of fish filets. I like good ol' cheap frozen-and-then-defrosted tilapia. So do my girls. Season them with your liking. I'm a lemon pepper, paprika, garlic powder, salt, and pepper kind of girl. There's several more options- Italian seasoning, onion powder, cayenne pepper... just go ahead and tell me to stop with the no-brainer list of seasoning options. You hopefully know what you like.
Add brown rice crumbs, grated parmesan, and ground flax seed if you're feeling inclined to do so. Drizzle olive oil across the top. Brush the mix around to coat the filets evenly. Cook for 10 - 15 minutes. It really depends on the thickness of the filets. I'd suggest you cook 'em for ten minutes- remove from oven- check that the thickest filet is cooked through- and make a decision from there as to needing more cooking time or not.
Throw some Roasted Veggies or a nice Soup on the side, and be proud of the meal for what it's worth- simple, tasty, healthy, and easy as all get-out to cook.
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