Panko-Crusted Tilapia and Bow Ties
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 U.S. farm-raised tilapia fillets, about 5 ounces each1/2 cup Italian-seasoned panko bread crumbs (such as Progresso)1/2 teaspoon salt1/4 teaspoon black pepper1/2 pound bow tie pasta1 container (10 ounces) Brussels sprouts, trimmed and halved3 tablespoons olive oil4 cloves garlic, peeled and chopped1/8 teaspoon red pepper flakes1/4 cup grated Parmesan cheese
1. Heat oven to 450°F. Bring a large pot of water to boiling. Coat a broiler-safe baking pan with nonstick cooking spray. Place tilapia fillets in pan, skin-side down, and coat lightly with cooking spray. Season fish with 1/4 teaspoon of the salt and black pepper. Sprinkle 2 tablespoons panko crumbs over each fillet. Bake at 450°F for 10 minutes.
2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.
4. Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAMILY_RECIPES.
2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.
4. Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAMILY_RECIPES.
Nutritional Info Amount Per Serving
- Calories: 491.0
- Total Fat: 14.5 g
- Cholesterol: 59.9 mg
- Sodium: 243.1 mg
- Total Carbs: 56.1 g
- Dietary Fiber: 9.8 g
- Protein: 36.2 g
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