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4 Ingredients — episode 5

Looking for an easy recipe that requires hardly any ingredients and prep time? Look no further than my 4 Ingredients episodes*!

Looking to see how Julie expands her cooking repertoire and amazes her family with new tastes? Er, uh … I have to admit that this is a bit of a cheater episode. For a few reasons. One of which is that this recipe has more than 4 ingredients.

I thought the ingredients looked pretty basic, and the prep time was only 5 minutes. So I took this great recipe with hardly any ingredients and gave it to my husband.

It’s not like I didn’t do any of the work — I did find the recipe and get the ingredients. Scratch that, I didn’t actually get the ingredients. He did. But I did find the recipe, okay.

It was in the latest issue of Chatelaine magazine in their “Meals in minutes” section. (You can check them all out online here.) 

Roasted fish with feta crust
1.   2 fish fillets of tilapia or catfish
2.  1/2 cup of crumbed feta
3.  1 lemon
4.  1 cup of cherry tomatoes (or 2 reg tomatoes)
5.  1 tbsp olive oil
6.  1 tsp each of dried oregano and thyme
7.  1/2 cup of coarsely crushed croutons

— Preheat oven to 230 C. Lightly oil a rimmed baking sheet. Lay fish on sheet. Sprinkle with oregano. Finely grate 1 tsp peel from lemon into a small bowl. Stir in croutons, feta and thyme. Drizzle with oil. Stir just until mixed. Spoon over fish, then gently press in place. Slice tomatoes into wedges. Scatter around fish.

— Roast in centre of oven until crust is golden and knife tip inserted into thickest part of fish and held for 5 sec comes out warm, from 8 to 10 min.

fish sheet

See what I mean — pretty simple instructions and hardly any cooking time, right?

And the result? Well, I liked it. Hubby was neutral. (He doesn’t really care for fish. He just made it for a change.) So, let’s just say it didn’t rock our worlds.

But, hey, I’d definitely eat it again. And not just because I’d eat anything with feta. This recipe packs a protein punch of 59 g.

**Mercury levels:  Since my previous post mentioned mercury levels in fish, I best let you know that that tilapia and catfish are classified on the low scale for mercury. As far as fish go, these guys are safe and you can have two servings a week.
*To read previous episodes, click


  1. Leslie Norkum says:

    I couldn’t help but notice there was no mention of the most important part of this meal..the tempting dark red liquid that sits ever so quietly in the corner of the picture. You want a 4 ingredient meal?
    Red Wine
    White Wine
    Rose Wine
    Ice Wine

    • Ah, you are soooo right. With a little red wine, even forezen breaded chicken fingers from a box make dinner with toddlers a treat! 😉

  2. Where did talapia come from anyway? I’d never heard of it until recently and now we eat it all the time. It’s nice and firm and stays together when you cook it and very mild. I don’t think I could eat it with feta though. The thought of that combo does not make me go “yum”.

    • Yeah, funny, that’s what hubby said too XUP. But the feta is a part of the crumbed topping, not a strong taste at all. Same with the talapia — not a strong taste either.

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