Panko & Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 - 3.5 oz Tilapia Filets1/2 Cup Whole Wheat Panko Bread Crumbs1 tsp Mrs. Dash Table Blend1/2 tsp Mrs. Dash Fiesta Lime1/2 tsp Garlic Powder1/8 tsp True Lime Crystallized Lime1 Tbsp Grated Parmesan/Romano Blend1/2 Cup Liquid Egg Whites1 Tbsp Coconut Oil
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.
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.
Nutritional Info 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
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