Grilled Zesty Lemon Crusted Tilapia topped Romaine Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
Tilapia filets, 3Panko Bread Crumbs, 6 TbsZest of Fresh Lemon, 1Sea SaltCracked PepperCayenne PepperCooking SprayHearts of Romaine, 1-2Fresh CilantroSliced AlmondsCucumber, striped, slicedOrange Bell Pepper, slicedFeta Cheese Crumbles
Clean, cut or tear and spin lettuce. Toss with cilantro, sliced almonds and cucumber slices.
Plate tossed salad and arrange bell pepper slices and feta crumbles over the top. Set aside in a cool place.
In small bowl mix bread crumbs and lemon zest, set aside.
Rinse filets and let excess water drip off, don’t pat dry (his will help the breading). Season fish lightly or to taste on both sides with sea salt, cracked pepper and cayenne.
Sprinkle about a tablespoon of the zest crumb mixture on each side of the filets. Gently rub or pat crumbs to help adhere to the fish.
Preheat ridged grill pan over medium high heat. Spray with cooking spray. Gently lay filets in pan. Let filets cook until nicely golden brown on both sides, turning carefully and gently only once. (Check to insure fish is cooked through inserting a fork or corner of spatula and gently twist a little. Fish should flake yet be moist)
Serve filets atop plated salad with fresh vinaigrette in a carafe or creamer/ boat.
Serving Size: Makes 3
Plate tossed salad and arrange bell pepper slices and feta crumbles over the top. Set aside in a cool place.
In small bowl mix bread crumbs and lemon zest, set aside.
Rinse filets and let excess water drip off, don’t pat dry (his will help the breading). Season fish lightly or to taste on both sides with sea salt, cracked pepper and cayenne.
Sprinkle about a tablespoon of the zest crumb mixture on each side of the filets. Gently rub or pat crumbs to help adhere to the fish.
Preheat ridged grill pan over medium high heat. Spray with cooking spray. Gently lay filets in pan. Let filets cook until nicely golden brown on both sides, turning carefully and gently only once. (Check to insure fish is cooked through inserting a fork or corner of spatula and gently twist a little. Fish should flake yet be moist)
Serve filets atop plated salad with fresh vinaigrette in a carafe or creamer/ boat.
Serving Size: Makes 3
Nutritional Info Amount Per Serving
- Calories: 229.9
- Total Fat: 9.1 g
- Cholesterol: 77.3 mg
- Sodium: 727.5 mg
- Total Carbs: 8.7 g
- Dietary Fiber: 1.6 g
- Protein: 28.2 g
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