Crispy Dijon Filets
- Number of Servings: 4
Ingredients
2 Tbsp reduced-fat mayo2 Tbsp dijon mustard4 tsp canola oil3/4 cup panko breadcrumbs1/4 tsp salt1/4 tsp black pepper1 tsp dried parsleypinch of cayenne pepper4 tilapia filets, 6oz each (or other similar white fish)
In a small bowl, mix together the mayonnaise and mustard. Set aside. Begin heating the oil in a deep 12-inch non-stick skillet over medium heat.
Place panko, salt, pepper, parsley, and cayenne on a large plate or in a breading tray, and stir to mix well. Spread a thin coating of the mayo/mustard mixture over both sides of each fillet, using about 1 Tbsp total for each fillet. Place the fillets on the plate one at a time, pressing the fillets into the crumb mixture and turning over to coat the fish well on both sides. Discard any leftover crumbs.
Place the coated fillets in the hot oil. Cook until the fish is lightly browned on the first side, about 3-4 minutes. Turn and cook until the fish is light brown on the second side and opaque throughout, about 3-4 minutes more.
Place the fillets on serving plates, and serve immediately.
Serving Size: Serves 4
Place panko, salt, pepper, parsley, and cayenne on a large plate or in a breading tray, and stir to mix well. Spread a thin coating of the mayo/mustard mixture over both sides of each fillet, using about 1 Tbsp total for each fillet. Place the fillets on the plate one at a time, pressing the fillets into the crumb mixture and turning over to coat the fish well on both sides. Discard any leftover crumbs.
Place the coated fillets in the hot oil. Cook until the fish is lightly browned on the first side, about 3-4 minutes. Turn and cook until the fish is light brown on the second side and opaque throughout, about 3-4 minutes more.
Place the fillets on serving plates, and serve immediately.
Serving Size: Serves 4
Nutritional Info Amount Per Serving
- Calories: 265.0
- Total Fat: 9.3 g
- Cholesterol: 84.5 mg
- Sodium: 507.4 mg
- Total Carbs: 8.5 g
- Dietary Fiber: 0.4 g
- Protein: 35.1 g
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