Crusted Tilapia with Green Beans in Tomato Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 egg2 t water~3/4 C whole wheat Panko bread crumbs~1/4 C bran flake crumbs* 2 t Italian seasoning4 tilapia filets (fresh or frozen, thawed)2-2/3 C Chunky Traditional Marinara Sauce (we used one jar of Barilla)1 can no-salt-added cut green beans, drained and patted dry4 oz. (1/3 of a 12 oz. package) medium egg noodles, cooked and drained
Preheat over to 200 degrees.
Beat the egg and water in a shallow dish with a fork or whisk.
Combine the panko crumbs, bran flake crumbs, and seasoning on a plate or a wide, shallow dish (a pie plate works well), and stir to combine. Dip the fish into the egg mixture and coat on both sides. Then dip into the crumb mixture and cover completely on both sides with crumbs.
Heat the oil in a 12-inch skillet over medium-high heat. Add the fish and cook for 10-15 minutes, or until it is nicely browned on both sides and flakes easily when tested with a fork. Remove fish from skillet and put in an oven-safe dish. Keep in 200 degree oven until ready to serve to keep warm.
Combine the sauce and green beans in the skillet and cook until the mixture is hot and bubbling, stirring occasionally. If desired, use a spoon or spatula to break the green beans into smaller pieces throughout the sauce. Serve the sauce mixture with the fish and noodles.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user BECKSTEVENSON.
Beat the egg and water in a shallow dish with a fork or whisk.
Combine the panko crumbs, bran flake crumbs, and seasoning on a plate or a wide, shallow dish (a pie plate works well), and stir to combine. Dip the fish into the egg mixture and coat on both sides. Then dip into the crumb mixture and cover completely on both sides with crumbs.
Heat the oil in a 12-inch skillet over medium-high heat. Add the fish and cook for 10-15 minutes, or until it is nicely browned on both sides and flakes easily when tested with a fork. Remove fish from skillet and put in an oven-safe dish. Keep in 200 degree oven until ready to serve to keep warm.
Combine the sauce and green beans in the skillet and cook until the mixture is hot and bubbling, stirring occasionally. If desired, use a spoon or spatula to break the green beans into smaller pieces throughout the sauce. Serve the sauce mixture with the fish and noodles.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user BECKSTEVENSON.
Nutritional Info Amount Per Serving
- Calories: 503.0
- Total Fat: 13.1 g
- Cholesterol: 128.6 mg
- Sodium: 726.3 mg
- Total Carbs: 60.8 g
- Dietary Fiber: 6.8 g
- Protein: 34.2 g
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