Panko-Crusted Tilapia filets, baked
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Tilapia filets, 23ozDijon Horseradish Mustard, T Liquid Egg Whites, .25 cupCeltic Sea Salt, Coarse Grain, 2 tsp Pepper, black, 1 tspPanko Bread Crumbs, 2 cups butter, unsalted, 1 T melted
Preheat oven to 400.
Carefully dry fish and divide into six equal portions.
Mix the mustard and egg whites together into a shallow bowl. Mix Panko, melted butter, and seasoning together onto a plate.
Wet filets in mustard mixture with one hand, place on panko plate press, then with the other hand flip and press into crumbs. Repeat until all filets are encrusted.
Allow filets to rest for 5 minutes. Place rack lined sheet tray and cook for 20 minutes flipping at 10.
Serving Size: Makes 6 portions
Number of Servings: 6
Recipe submitted by SparkPeople user CAROLINE1000.
Carefully dry fish and divide into six equal portions.
Mix the mustard and egg whites together into a shallow bowl. Mix Panko, melted butter, and seasoning together onto a plate.
Wet filets in mustard mixture with one hand, place on panko plate press, then with the other hand flip and press into crumbs. Repeat until all filets are encrusted.
Allow filets to rest for 5 minutes. Place rack lined sheet tray and cook for 20 minutes flipping at 10.
Serving Size: Makes 6 portions
Number of Servings: 6
Recipe submitted by SparkPeople user CAROLINE1000.
Nutritional Info Amount Per Serving
- Calories: 196.4
- Total Fat: 4.1 g
- Cholesterol: 58.0 mg
- Sodium: 696.3 mg
- Total Carbs: 14.5 g
- Dietary Fiber: 0.8 g
- Protein: 24.9 g
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