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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 291.1
  • Total Fat: 13.3 g
  • Cholesterol: 106.2 mg
  • Sodium: 95.3 mg
  • Total Carbs: 11.7 g
  • Dietary Fiber: 0.2 g
  • Protein: 28.9 g

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

Submitted by: EJ8863

Introduction

Tilapia with a light and crispy Panko crust. Recipe also works for other fish, shrimp, chicken and even beef--be sure to recalculate the Nutritional info if you make changes. Tilapia with a light and crispy Panko crust. Recipe also works for other fish, shrimp, chicken and even beef--be sure to recalculate the Nutritional info if you make changes.
Number of Servings: 5

Ingredients

    1 cup Panko Flakes,
    5 fillets (~ 5 oz each) Tilapia (or any fish)
    1/2 cup Flour
    1 Egg
    2 Tbsp Water
    1 cup Canola Oil
    Season to taste (Salt, Pepper, Garlic and Onion Powder)

Directions

Whip egg, water and seasonings together.
Coat fillets in flour, dip in egg solution and then coat with Panko flakes.
Heat oil in deep skillet, fry till golden brown on both sides.
Makes 5 servings (one fillet per)



Number of Servings: 5

Recipe submitted by SparkPeople user EJ8863.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    This is good, but if you skip the oil dunking and just bake it for 10-12 minutes, it's just as tasty, and cuts the oil calories right out. :) - 8/31/12

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  • I enjoyed this very much and plan to use it for other things as suggested. - 7/22/10

    Was this review helpful?   yes  No