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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 189.0
  • Total Fat: 6.8 g
  • Cholesterol: 41.5 mg
  • Sodium: 162.9 mg
  • Total Carbs: 7.9 g
  • Dietary Fiber: 1.0 g
  • Protein: 25.4 g

View full nutritional breakdown of Panko & Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) calories by ingredient
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Panko & Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!)

Submitted by: BBQTOFU
Panko & Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!)

Introduction

A lower calorie, fat, and sodium alternative to pan fried tilapia . . . NO ADDED SALT! A lower calorie, fat, and sodium alternative to pan fried tilapia . . . NO ADDED SALT!
Number of Servings: 4

Ingredients

    4 - 3.5 oz Tilapia Filets
    1/2 Cup Whole Wheat Panko Bread Crumbs
    1 tsp Mrs. Dash Table Blend
    1/2 tsp Mrs. Dash Fiesta Lime
    1/2 tsp Garlic Powder
    1/8 tsp True Lime Crystallized Lime
    1 Tbsp Grated Parmesan/Romano Blend
    1/2 Cup Liquid Egg Whites
    1 Tbsp Coconut Oil

Directions

Preheat oven to 425 F.

Put the Panko Bread Crumbs into a zip lock bag and pound lightly with meat mallet until fine, about the size of corn meal.

Add all the spices and the Parmesan/Romano cheese to the Panko crumbs and mix thoroughly.

Put the egg whites into a large bowl and whip with a wire wisk 'til frothy and thickened.

Wash and pat dry each tilapia filet then dip into the egg white, drain thoroughly, and dredge through the Panko mixture to coat each side. NOTE: This is just enough Panko coating for 4 filets (no waste) coat each filet equally.

Coat a shallow baking pan/sheet with the coconut oil. Place the filets onto the baking sheet and place on the middle rack of a pre-heated oven.

Bake for 8 - 10 minutes until done and the fish flakes easily with a fork. Do not overcook.

Serves 4.

Enjoy!!!!


Number of Servings: 4

Recipe submitted by SparkPeople user BBQTOFU.






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