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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 221.4
  • Total Fat: 4.8 g
  • Cholesterol: 57.6 mg
  • Sodium: 501.3 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 0.3 g
  • Protein: 25.1 g

View full nutritional breakdown of Panko Breaded Tilapia calories by ingredient
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Panko Breaded Tilapia

Submitted by: WESHEP

Introduction

I found this on About.com, and it turned out great. I figured I would share. The 16 oz of Tilapia filets equate to 4 normal-sized filets. I found this on About.com, and it turned out great. I figured I would share. The 16 oz of Tilapia filets equate to 4 normal-sized filets.
Number of Servings: 4

Ingredients

    •4 tilapia fillets, about 1 1/2 to 2 pounds
    •2 tablespoons light mayonnaise
    •2 teaspoons honey Dijon mustard or Dijon mustard
    •1 1/2 cup panko bread crumbs
    •1 teaspoon paprika
    •1 tablespoon dried parsley flakes
    •Dash pepper
    •1/2 teaspoon onion powder
    •1/2 teaspoon salt

Directions

Heat oven to 400°. Lightly grease a large shallow baking dish or spray with nonstick cooking spray.
Combine the mayonnaise and mustard; rub the mixture over the tilapia fillets.

In a food processor, combine the panko and fine bread crumbs, paprika, parsley, pepper, onion powder, and salt. Pulse 4 to 6 times to combine. Pour bread crumb mixture into a wide, shallow bowl. Dip the coated fillets in the mixture, turning to coat both sides.

Arrange the coated fillets in the prepared baking dish.

Bake the fish fillets for 15 to 18 minutes, or until fish is cooked through. The time depends on thickness of the fillets. Fish will flake easily with a fork when done.

Carefully remove the fillets to plates with a spatula.

Serving Size: 1 filet

Number of Servings: 4

Recipe submitted by SparkPeople user WESHEP.






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